Squash Soup

Squash Soup - Food & Nutrition Magazine - Stone Soup
Photo by Christie Gagnon

Sweater weather is here! What better time to cozy up with a bowl of homemade soup? No butter or heavy cream is used in this recipe, and it’s both vegan and gluten-free.

This soup is great served with crusty bread, a grilled cheese sandwich or a salad!

Squash Soup


  • 1 large butternut squash, peeled and cubed (seeds removed)
  • 2 carrots, peeled and sliced
  • 1 onion, chopped
  • 4 cloves garlic, minced
  • 1 apple, cored and cubed
  • 1 tablespoon olive oil
  • 3 to 4 cups vegetable broth
  • 1 tablespoon fresh sage finely, chopped
  • 6 sprigs fresh thyme
  • ½ teaspoon celery salt
  • ⅛ teaspoon cinnamon
  • ⅛ nutmeg
  • ⅛ cayenne pepper optional

For Garnish:

  • Freshly ground black pepper
  • Fresh thyme or sage Leaves
  • Roasted pepitas
  • Pomegranate seeds


Heat the oil in a large pot over medium heat. Add the onion and sauté for 2 minutes. Add the garlic and sauté another minute.

Add the squash, carrots, apple, herbs and spices and 3 cups of vegetable broth to the pot. Bring to a boil, cover, reduce heat and simmer for 20 minutes or until the vegetables are tender.

Remove the pot from the heat and carefully remove the thyme sprigs.

Carefully blend the soup with an immersion blender until smooth.

Ladle into bowls, garnish if desired and serve!

Cooking note:

  • If you don’t have an immersion blender, you could add batches to a traditional blender.
  • If you prefer a thinner soup, whisk in an additional cup of vegetable broth.
  • Any type of apple will do.
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Christie Gagnon
Christie Gagnon, RD, LD is a New Hampshire-based dietitian who has a passion for healthy eating and shares delicious recipes and nutrition tips on her blog, HoorahToHealth.com. Connect with her on Facebook, Instagram and Pinterest and join her on an adventure towards better health!