The BEST Butternut Squash Blender Soup

A creamy, super-easy, vegan, and gluten-free take on our beloved butternut squash soup! If you have a blender that features a heating capacity, it’ll be a lot easier, convenient, and faster to whip up this delectable dish. However, don’t worry if you don’t have access to one as you can still use a traditional blender and either a slow cooker, Instant Pot, or even just a stovetop to craft this treat.

Course Soup

Cuisine American

Prep Time 20 minutes

Cook Time 30 minutes

Total Time 50 minutes

Servings servings

Calories 201kcal

Equipment

blender
Slow Cooker/ Instant Pot (Optional)

Ingredients

2 cups homemade, unsalted vegetable broth
4 cloves garlic peeled and minced
1 medium carrot peeled and roughly chopped
1 medium Granny Smith apple cored and roughly chopped
1 medium (around 3–4 pounds) butternut squash peeled, seeded, and diced
1 medium white onion peeled and roughly chopped
1 sprig fresh sage
½ teaspoon salt
¼ teaspoon freshly ground black pepper
⅛ teaspoon cayenne
Pinch of ground cinnamon and nutmeg
½ cup unsweetened coconut milk
Optional garnishes: coconut milk, smoked paprika, nuts, seeds, herbs, cheese, or greens!

Instructions

Recommended: Using a blender with heating capacity

Combine all the ingredients, except coconut milk and optional garnishes, into the blender. Press the “Cook” then “High” button and wait for the mixture to boil, about 5 to 8 minutes.
Then, change the heat to “low” and simmer for about 20 to 30 minutes or until the squash is tender enough to be easily mashed with a fork.
Remove and discard the sage then pulse until the mixture is well-blended.
Add in coconut milk and pulse one or two times. Taste and adjust seasonings if necessary.
Serve warm, topped with desired or optional garnishes, and enjoy!

Using slow cooker and blender without heating capacity

Combine all the ingredients, except coconut milk and optional garnishes, in a slow cooker (Ideally, the 4 or 6-quart size).
Cook for 6 to 8 hours on “low”, or 3 to 4 hours on “high”, or until the squash is tender enough to be easily mashed with a fork.
Once the desired consistency has been reached, remove and discard the sage then stir in the coconut milk.
Making sure that the blender doesn’t get filled more than halfway (because blending hot liquids can make the mixture climb thereby causing the blender’s lid to pop off), transfer the mixture, and purée in batches, until smooth. Taste and adjust seasonings if necessary.
Serve warm, topped with desired or optional garnishes, and enjoy!

Using Instant Pot and a blender without heating capacity

Combine all the ingredients, except coconut milk and optional garnishes, into an Instant Pot pressure cooker.
Close the lid and set the vent to “Sealing.” Press “Manual” then “Pressure” until the light on “High Pressure” lights up. Then, adjust the “+/-” buttons until the time is set at 8 minutes then cook. Once the time is up, carefully turn the vent to “Venting” for quick release. Wait until all the steam has been released and the valve has dropped before removing the lid. Double-check if the squash is tender enough to be easily mashed with a fork.
Once the desired consistency has been reached, remove and discard the sage then stir in the coconut milk.
Making sure that the blender doesn’t get filled more than halfway (because blending hot liquids can make the mixture climb thereby causing the blender’s lid to pop off), transfer the mixture, and purée in batches, until smooth. Taste and adjust seasonings if necessary.
Serve warm, topped with desired or optional garnishes, and enjoy!

Using stovetop and blender without heating capacity

Combine all the ingredients, except coconut milk and optional garnishes, into a large stockpot.
Cook on medium-high heat, uncovered, until the mixture reaches a soft boil. Reduce heat to low and simmer for about 20 to 30 minutes or until the squash is tender enough to be easily mashed with a fork.
Once the desired consistency has been reached, remove and discard the sage then stir in the coconut milk.
Making sure that the blender doesn’t get filled more than halfway (because blending hot liquids can make the mixture climb thereby causing the blender’s lid to pop off), transfer the mixture, and purée in batches, until smooth. Taste and adjust seasonings if necessary.
Serve warm, topped with desired or optional garnishes, and enjoy!

Notes

For extra smoky and caramelized flavor, you may sauté onions and garlic in a tablespoon of olive oil, over medium heat, until tender and fragrant, before adding them into the remaining ingredients and continuing with the recipe.
Feel free to add more broth to thin out the soup. Contrastingly, simmer the soup more to thicken it up.
The optional garnishes are not included in the nutritional information.

Nutrition