Karista's Kitchen Kid Friendly Soup vegetarian

Butternut Squash and Apple Soup

Butternut squash soup with apple and coconut milk

Butternut Squash, Apple and Coconut Soup

I never met a squash I didn’t like.  Roasted, steamed, grilled, sautéed, battered and fried, pureed for tarts and desserts and of course soups.  Paired with additional Autumn ingredients, butternut squash is a lush and mouthwatering seasonal produce that’s not only good for the soul, but good for the body.

Ok, I could totally go nerdy here.  I LOVE (can you hear me singing that word?) sharing the health benefits of whole foods.  However, for the sake of time, my time – as I’m supposed to be in my car picking up my teenager at this very moment – I’ll keep the nerdy stuff to a minimum.

Low in fat, heart healthy, significant amounts of potassium, vitamin B6 and folate.  Not too mention it’s beautiful rich and orange hue signifies it’s abundance of carotenoids and beta carotenes.  All of which keep the heart, eyes and immune system healthy.  It’s also been known to help decrease inflammation caused by arthritis and asthma.  Phew!

There is no doubt butternut squash is a power food.  A power food with a velvet and creamy texture when cooked and can be prepared sweet or savory.

butternut squash soup

Butternut Squash, Apple and Coconut Soup

I adore this soup. It’s like a warm hug in a bowl.  Combined with the sweet tart of the Autumn apple and tropical flavor of coconut milk, this soup is a staple in my frig during the holidays and winter months. Easy to prepare and stays in the frig for up to 5 days.   Make an extra batch to freeze in small bowls for after school snacks or a light lunch.  It also makes an excellent holiday party starter, served in small pretty bowls.

I like to pair the soup with my favorite grilled Irish cheddar on cinnamon raisin bread.  Lovely flavors that compliment the rich and creamy butternut squash soup.  When I serve this to the Bennett Crew for dinner, I include roasted green beans or broccoli or a spinach salad to round out the meal.   Perfecto! (yes, I still believe I’m in Italy)

Delicious Wishes and Loads of Love,


Butternut Squash, Apple and Coconut Soup

All the ingredients can be adjusted to taste and preference.  I’ve given approximates, but feel free to add a little more of this or a little less of that to create a soup to your family’s tastes.

Serves 6 for a dinner meal or 12 for a party starter


1 medium to large butternut squash

1 medium shallot, finely diced (about 2-3 tablespoons)

1 medium to large apple, peeled and diced

2 teaspoons of fresh grated ginger (or more to taste at end of cooking)

2 tablespoons butter or coconut oil

Olive oil

1 – 1 1/2 cups coconut milk (whole coconut milk in a can.  I prefer Thai Kitchen Organic)

2-3 cups vegetable broth (or more if needed)

Pinch of cinnamon (or as an option, pinch of curry spice)

Salt and Pepper to taste

Serve with Grilled Irish Cheddar on Cinnamon Raisin Bread


Preheat the oven to 400F.  Slice the stem section off the squash first and then slice the butternut squash in half vertically – lengthwise (very carefully).  Scoop out the seeds.

Brush the cut sides of the squash with a little olive oil. Lay the squash halves cut side down in a glass baking dish and add a little water to the pan.   Bake for about 20-30 minutes or until the squash is tender and skins are golden brown and toasty.  Remove from the oven and  when the squash has cooled, remove the meat of the squash and place it in a medium mixing bowl, mashing it as much as possible.  Set aside.

In a large soup pot over medium heat add the butter or coconut oil.  When the butter/oil is melted and hot, but not smoking, add the shallot and diced apple.  Sauté until the shallot is translucent and the apple is starting to soften.

Next, stir in the mashed butternut squash, pinch of cinnamon, coconut milk and veggie broth (start with 2 cups and add more as needed).  Heath through and bring to a very slow simmer. Season to taste with salt and pepper.

With an emulsion blender, or in your vitamix, carefully puree the soup. It will be very hot.  Continue to adjust seasoning and liquid to your tastes.

Allow the soup to slowly simmer covered for about 15 minutes.  Watch the soup as you don’t want it to burn.  Turn off the heat and let the soup sit stove top for another 15 minutes.

This soup intensifies in flavor the longer it sits.  If serving for dinner I’d prepare it as early as possible so the flavors have time to develop and meld together.  Better yet, prepare the soup a day before and re-heat stove top for the evening meal.

The soup will hold in the frig for about 5 days.  However, if you have leftovers, freeze after 3 days.  The soup will hold in the freezer for about 3 months.






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  • Reply
    November 13, 2013 at 4:26 pm

    I make a very similar version of this soup using roasted onion and roasting the apple, too. I love your version as well, and particularly like the idea of serving it with cheddar melted on raisin bread…mmmmmm. I know what soup I’m making next!

    • Reply
      November 14, 2013 at 4:20 pm

      Mmmm… roasted onion and apple! Great ways to layer that flavor. Yum! The grilled cheddar on raisin bread has been a long favorite of my youngest. I thought it tasty so now it’s my fave too. 🙂

  • Reply
    November 13, 2013 at 6:13 pm

    I just received a similar soup recipe today in the mail. I’m going to have to try both now!

    • Reply
      November 14, 2013 at 4:20 pm

      Yes lots and lots of butternut squash soup recipes floating around. Tis the season 🙂 I like them all!

  • Reply
    November 14, 2013 at 4:01 pm

    Just got back from PCC and will be making this soup tomorrow…I cannot wait..I am sure it will be as delicious as your other recipes! Thanks for sharing and caring to keep us healthy!

    • Reply
      November 14, 2013 at 4:21 pm

      You are so welcome Lisa! Thanks for stopping by and I hope you love the soup. How’s that darling little boy of yours? Wish him a Happy Holiday for me!

      • Reply
        November 14, 2013 at 8:28 pm

        My little man loves cooking…just got him his first kids cookbook …
        Made a cheese sauce from scratch recently..
        Have a great holiday season..

        • Reply
          November 15, 2013 at 2:18 pm

          Made the soup today after a long walk in the rain…DELICIOUS…perfect bowl to warm me up..easy and fast to make..thanks!

          • bennett
            November 17, 2013 at 10:49 am

            So happy you loved the soup Lisa!! Thank you so much for letting me know. 🙂

  • Reply
    Coco in the Kitchen
    November 14, 2013 at 10:43 pm

    What a delicious combo of flavours…

    • Reply
      November 15, 2013 at 11:55 am

      Thanks Coco. It’s my lunch again today. 🙂

  • Reply
    November 17, 2013 at 9:51 am

    one word: yum! Such a heartwarming and delightful combination of flavors. Perfect for this hazy fall day.

    • Reply
      November 17, 2013 at 10:50 am

      I think I had this for lunch every day this week. 🙂 And I don’t believe I can eat enough butternut squash. My favorite squash. Wishing you a happy holiday season!

  • Reply
    Alyssa (Everyday Maven)
    November 19, 2013 at 10:37 am

    Perfect for this time of year Karista and so comforting. I would love a mug of that with my lunch!

  • Reply
    Apple and Butternut Squash Soup
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