Maple Butternut Squash Soup ~ Vegan

I love squash, all squash, especially butternut squash soup. So much so, that we had it as an appetizer at our wedding – yum!!ย  I got this cute little squash at the market last week; since it’s cooling off more, it’s so nice to cozy up with a bowl of hot, yummy soup ๐Ÿ™‚photo 1Makes 8 cups

1 medium butternut squash, cooked
1 large carrot, peeled
1 celery stalk
1 apple – I used gala with the peel left on
1/4 cup white onion, diced
3 cups low sodium vegetable stock
1/4 cup all natural maple syrup
1/4 cup almond milk
1/2 tsp nutmeg
1/2 tsp cinnamon
1/2 tsp cumin
Dash of cayenne – optional if you like a bit of spice ๐Ÿ™‚
S&P to taste
Drizzle of olive oilphoto 3Prepare your squash.ย  Preheat oven to 400F, cut the squash lengthwise and scoop out the seeds.ย  I sprinkle with S&P then lay them face down in a baking dish with about a half inch of water.ย  Bake for 45 minutes or until soft.

Meanwhile, in a medium frying pan, drizzle some olive oil and fry the onions until translucent, set aside.ย  Once the squash is cooked, remove from oven and let cool.ย  Once it’s cool enough to handle, scoop out the squash and set 4In a blender combine all the ingredients.ย  I used a Vitamix which holds 8 cups, if your blender is smaller you may have to do it in 2 batches.ย  If you’re using the Vitamix you can switch it to high speed and blend for about 5 minutes until the soup is hot, or transfer the blended soup into a large sauce pan and heat.ย  Dish up and enjoy!!

Nutritional Info for 1 cup
89 Calories, 21g Carbs, 0g Fat, 1g Protein, 136mg Sodium, 12g Sugar
If you want to keep the sugar content low, use less or omit the maple syrup. It will reduce it to about 5-6g sugar ๐Ÿ™‚


  • Molly September 27, 2013 at 10:40 am

    Great flavor combo! Will have to try soon.

  • Penniless Veggie September 27, 2013 at 11:45 am

    The flavours sound great, just wondering how sweet is the soup at the end? For example, personally I like roasted veggies with a little drizzle of honey, but not too much. How does this compare? I guess I could hold back on the syrup until I was sure?

    • thehappyhealthfreak September 27, 2013 at 11:53 am

      It’s not too sweet at all really. Yes, I would start with a bit of maple syrup or none at all, taste it and go from there ๐Ÿ™‚

  • shinygreenlife September 28, 2013 at 7:38 am

    Sounds really good, I too just adore BNS!

  • Laura September 28, 2013 at 2:10 pm

    Mmm YUM. Nothing, and I mean nothing, beats butternut squash soup for fall! We, too, had this as the first course at our wedding (after the antipasto bar, of course), and it was a hit. No one in my family does the soup-dish at weddings, but people loved this more than the pasta lol. Anyway, back to your recipe — it looks delicious! I’ve made a butternut squash soup with maple before, but not apple, so I’m pumped to try this out. Side note: what I dislike about making this soup is chopping the squash itself! What a pain!

    • thehappyhealthfreak September 28, 2013 at 3:44 pm

      It is a fab soup! I remember the food at my bro’s wedding… it was never ending and SO good!!! My husband was reluctant at first about the soup but he loved it when he tried it. They put a seared scallop on top too..yum!
      No need to dice the squash! Save time and just slice it in half, scoop of the seeds, bake it and scoop out the cooked squash. Voila!

      • Laura September 29, 2013 at 11:23 am

        ah yes, I’ve done that too! I think it makes for a better flavour actually!


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