Butternut Squash Soup (Gluten Free and Dairy Free)
This Butternut Squash Soup recipe is creamy, dairy free and gluten free! It's made with coconut milk and topped with toasted pepitas.
Servings: 5
Calories: 196kcal
Equipment
- Immersion Blender
Ingredients
- 6 cloves garlic
- 1 onion
- 1 large butternut squash equals about 6-7 cups
- 2 Tbsp. olive oil
- 2 ½ cups vegetable broth gluten free
- ½ cup full fat coconut milk
- ½ cup pepitas
- 1 tsp. olive oil
- ½ tsp. smoked paprika can sub regular paprika or smoked chili powder
- ½ tsp. kosher salt adjust to taste
- ½ tsp. pepper adjust to taste
- ¼ cup fresh herbs for garnish optional
Instructions
Dice The Butternut Squash:
- To peel the butternut squash simply remove the top and bottom of the squash with a sharp knife. This will give you a flat surface on both the top and bottom portion of the fruit and make it easier to peel and cut.
- Place the flat bottom surface of the squash on a cutting board. Carefully remove the skin with a knife or a good quality vegetable peeler.
- Cut the squash in half and scoop out the seeds from the bottom portion with a large spoon. Feel free to discard the seeds and membranes.
- Cut each half of the squash into rounds and then cut the rounds into chunks. It’s important that the chunks are relatively the same size to ensure even cooking.
For The Soup:
- Mince 6 cloves garlic and 1 onion.
- Heat a cast iron Dutch oven or heavy-bottomed soup pan to medium-high and add 2 Tbsp. olive oil.
- Once the oil is heated, add the garlic and onions to the pot and sauté for 4-5 minutes, stirring often.
- Add 6-7 cups of the cubed butternut squash to the garlic and onions along with ½ tsp. each kosher salt and pepper. Sauté for 7-8 minutes, stirring often. Deglaze pan with vegetable stock or water if the squash sticks to the bottom.
- Add 2 ½ cups of vegetable broth to the squash. Cover, bring to a boil, and reduce to a simmer/low boil. Cook for 10 minutes or so with cover on. Squash should be easily pieced with a fork at this point.
- Remove the soup pot from heat (temporarily) and place an immersion blender Be sure to do this carefully as the immersion blender can cause the soup to splatter. Feel free to cool the soup before completing this step if you feel more comfortable with that.It is also important not to scrape the bottom of your soup pot with the blade of the immersion blender as it can damage the pan. Try to hold it above the surface of the pan to avoid scraping the bottom while blending.You can also use a potato masher to mash the soup in the pot if you do not have an immersion blender. The soup may be a bit chunkier in texture if you choose to use a potato masher.
- Return pan to stove and add ½ cup full fat coconut milk. Stir and simmer on low for an additional 5-6 minutes.
To Make The Pepitas:
- Heat oven to 400 degrees Fahrenheit. Place ½ cup or so of pepitas on a roasting pan. Drizzle 1 tsp. olive oil over the pepitas. Add ½ tsp. smoked paprika or smoked chili powder and a pinch of salt on the pepitas.
- Pop the pan in the oven and roast for 5-6 minutes, shaking the pan once or twice to prevent burning. Remove from oven once toasted and set aside.
- To Serve: Serve soup with some fresh minced herbs such as chives, parsley, or thyme (optional).
Video
Notes
If you would like a thinner consistency feel free to add more vegetable broth or water to thin it out.
If you would like it thicker add less vegetable broth and/or more coconut milk.
The spiced pepitas are not an essential ingredient and can be omitted if you like or substituted with nuts or seeds of choice such as walnuts, almonds, or sunflower seeds.
Feel free to use regular paprika in place of smoked paprika for a less smoky flavor.
Nutrition
Serving: 1cup | Calories: 196kcal | Carbohydrates: 22g | Protein: 4g | Fat: 12g | Saturated Fat: 8g | Sodium: 13mg | Potassium: 687mg | Fiber: 4g | Sugar: 4g | Vitamin A: 16518IU | Vitamin C: 35mg | Calcium: 91mg | Iron: 3mg