Vegan Butternut Squash Apple Soup is ridiculously simple to make if you use the easy method to cook the squash first. The sweetness from apple followed by a hint of heat in this soup is addictive!
When butternut squash is in season it's a staple at our house so we can enjoy fall-inspired recipes like this one.
I'm afraid that many of my readers might be hesitant to make a squash soup from scratch because it's:
- too much work (It's not! I've got a tip and it only takes 30 minutes.)
- not low-carb enough (It's lower than you think and pretty healthy too!)
Many versions call for cutting, peeling, or cubing uncooked squash and those processes take a little work. Problem solved!
If you let a slow cooker do all the work, the preparation becomes effortless. It's easy to cut the gourd in half, scoop out the seeds, and combine it with the rest of the ingredients. I use this method to make butternut squash muffins and so many other dishes now.
It's also pretty healthy, with simple ingredients, lots of fiber and no added sugar. It's extremely addictive...so you still have to watch your portions!
How to Puree Butternut Squash
You need a pureed base for this soup. And, the easiest way to get this is to cook butternut squash in a slow cooker! However, we'll go over all the options.
Quantity Guide: A 2 pound butternut squash yields 2 to 2 ½ cups of puree.
Slow Cooker Method
Just place the entire (washed) gourd into a crock-pot. Don't peel it. Don't cut it. Don't add water. Just cover the crock-pot with the lid and cook the squash on high for 3-4 hours, or on low for 5-6.
The squash is done when it's tender to touch with a fork. And, there is a good margin for error if you happen to leave it in longer than these guidelines (say another hour or so.)
Scrape pulp out of the gourd with a spoon and it's ready to use in this soup.
We have an entire guide on how to make Crock-Pot Butternut Squash Puree and freeze portions for later so you can enjoy butternut squash soups all winter long.
Of course, traditional methods for cooking butternut squash will work too!
For cubes, toss peeled and diced butternut squash with olive oil, salt, and pepper. Bake in a 375°F oven for about 15-20 minutes or until fork-tender. For this method, the cubes will be pureed along with the apple and onion when you make the soup.
To cook squash halves in the oven, cut the gourd in half and scrape out the seeds. Brush the inside with olive oil and sprinkle with salt and pepper. Place face down on a baking sheet and cook for 50 minutes or more at 375°F. It's done when you can easily pierce the outside skin with a knife. All that's left is to scrape out the pulp.
Time-saving tip: Cook and puree butternut squash a day or two in advance so it's ready when you are!
Cinnamon and nutmeg are two spices that pair perfectly with butternut squash soup. The heat in this recipe comes from cayenne pepper. And a little of this spice goes a long way. I only add a smidgeon. But, you don't have to add any pepper at all! Or, you can double the amount.
Sweet apples, such as gala, honey crisp, golden delicious. Ambrosia™, and Pink Lady® are all good choices. Apple is the sweetener in this recipe and offsets the cayenne pepper.
Store soup in an airtight container for about 3 days.
Diced apple, pumpkin seeds, crispy sage leaves, and cilantro all pair nicely with this soup.
Butternut squash apple soup freezes beautifully. Place soup in an airtight container or freezer-safe bag, leaving about ½ inch at the top for expansion. We use individual portion containers so it will thaw quickly.
To defrost, place in the refrigerator overnight and warm on the stove-top or in the microwave.
Or to re-heat from frozen, cover container and microwave on high for 1-2 minutes, stir and continue cooking at 30-second intervals until hot. The exact timing depends upon the size of the container used. But, this is the general process to follow.
Since vegan butternut squash apple soup freezes so nicely, you're going to want to make a double batch! Then, you can enjoy a healthy bowl of comfort whenever you want!
Please rate this recipe and tag @DinnerMom or #DinnerMom if you make it. We love to see and SHARE what you're cooking up!
Vegan Butternut Squash Apple Soup
- 1 ½ teaspoons olive oil
- 1 apple, sweet peeled, cored and diced
- ½ white onion diced
- 2 garlic cloves minced
- 2 cups butternut squash puree yield from a 2 pound squash
- 2 cups vegetable broth low salt
- ½ teaspoon salt adjust to ¼ if vegetable broth is salted
- ¼ teaspoon pepper
- Pinch ground cinnamon
- Pinch ground nutmeg
- Cayenne pepper to taste I used a smidgeon
- Heat olive oil in a large pot over medium high heat.
- Add apple and onion and saute for about 5 minutes or until onion is softened and apple begins to soften.
- Add garlic and continue sauteeing for about 1 minute more.
- Add squash puree, broth and remaining spice ingredients to the pot.
- Heat mixture to just before boiling.
- Remove from heat and puree with an immersion blender or in batches in a food processor.
- Garnish with additional apple if desired and enjoy.
- To cook squash halves in the oven, cut the gourd in half and scrape out the seeds. Brush the inside with olive oil and sprinkle with salt and pepper. Place face down on a baking sheet and cook for 50 minutes or more at 375°F. It's done when you can easily pierce the outside skin with a knife. Allow it to cool and scrape out the pulp.
- Store in the refrigerator for about 3 days.
- To freeze, place soup in an airtight container or freezer-safe bag, leaving about ½ inch at the top for expansion. Individual portion containers so it will thaw quickly.
- See more notes and tips above in the FAQ!
This recipe was originally published 11/27/2017. It was updated to improve the reader experience.