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Autumn Squash Soup

Prep Time 10 mins
Cook Time 30 mins
Total Time 40 mins
Course Soup
Cuisine American


  • 2 Tbsp olive oil
  • 1 medium red or yellow onion, chopped about 1 cup
  • 2 garlic cloves, minced
  • 3 large carrots, peeld and diced small
  • 2 tsp kosher salt
  • 1 large apple, cored and diced
  • 3 to 4 pounds butternut or other winter squash, peeled, seeds removed, and diced about 1 large squash
  • 2 sprigs fresh thyme
  • 1/4 tsp ground ginger optional
  • 1/8 tsp ground or freshly grated nutmeg optional
  • 2 1/2 cups vegetable and chicken broth
  • 1 to 2 Tbsp maple syrup or honey
  • 1/2 cup Greek yogurt or coconut cream


  • For stovetop and Instant Pot: Heat oil in a large pot or cooking insert over medium heat or saute function then add onion, garlic, carrot, and salt. Cook for a minute to soften. Add apple, squash, thyme leaves, ginger, and nutmeg. Stir to combine and cook for 30 seconds to a minute. Add broth then cover. For stovetop, simmer until squash is soft and completely cooked through, about 20 minutes. For pressure cooker, set on manual for 12 minutes.
  • For slow cooker/crock pot: Add all the ingredient except the maple syrup and yogurt/coconut cream to your slow cooker. Cook for 6-8 hours on low, or 3-4 hours on high, or until the squash is completely tender and mashes easily with a fork.
  • For all cooking methods: Once squash is cooked, add maple syrup, if desired, and yogurt or coconut cream. Use an immersion blender to puree the soup until smooth.  (Or you can transfer the soup in two batches into a traditional blender and puree until smooth, being extremely careful not to fill the blender too full with a hot liquid.) Thin out soup to desired consistency with more broth or water as needed. Taste for seasoning and add additional salt and pepper as needed.
  • Serve warm with desired garnishes.
    Soup can be stored in the refrigerator for a week or frozen for 3 months.
Keyword apple, butternutsquash, easy dinner, soup