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a close up picture of orange hued soup in a white bowl with parsley and pumpkin seeds on top

Butternut Squash Soup Recipe with Cauliflower


Description

This vegan and gluten free soup is so easy to make and has incredible flavor!


Ingredients

Units Scale
  • 2 teaspoons avocado oil
  • 1 onion, diced
  • 2 teaspoons minced garlic
  • 20 ounces cubed butternut squash
  • 10 ounces cauliflower florets
  • 3 cups low sodium vegetable broth
  • 1 tablespoon dried thyme
  • 1 teaspoon dried tarragon
  • 1 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • pinch of red pepper flakes (optional)
  • 1/2 cup canned coconut milk

Instructions

  1. Start by sautéing the onions and garlic in the inner pot of the Instant Pot.
  2. Next, add the rest of the ingredients, except the coconut milk, to the inner pot.
  3. Press the manual button and adjust the timer to 5 minutes. Once the timer beeps, allow the pressure to release naturally.
  4. Add the 1/2 cup coconut milk and blend your soup in a large blender (in batches if necessary) until smooth and creamy.

Notes

Slow Cooker Instructions

  1. Sauté your onion and garlic in a little oil for about 5 minutes. If your slow cooker doesn’t have a pot you can sauté in, then do this in a separate pan and then transfer the cooked onions and garlic to your slow cooker pot.
  2. Place the rest of the ingredients, except the coconut milk, in the slow cooker, and cook on low for 5-6 hours or high for 3-4 hours.
  3. Add the 1/2 cup coconut milk and blend your soup in a large blender (in batches if necessary) until smooth and creamy.

Stovetop Instructions

  1. In a large stock pot, sauté your onion and garlic in a little oil for about 5 minutes.
  2. Place the rest of the ingredients, except the coconut milk, and bring to a boil. Reduce the heat to a simmer and cook until the vegetables are tender, about 30-40 minutes.
  3. Add the 1/2 cup coconut milk and blend your soup in a large blender (in batches if necessary) until smooth and creamy.

Recipe Tips

  • For quicker preparation, but pre-cut butternut squash cubes and pre-cut cauliflower florets.
  • Frozen butternut squash may be used.
  • Using an immersion blender will work, but it won’t yield as smooth and creamy of a result.
  • If you don’t have a problem with dairy, half and half or heavy cream may be substituted in place of the coconut milk. You an also omit the milk all together.
  • Leave out the red pepper flakes for a more mild soup.

*Prep time is for if you purchase pre-cut butternut squash and cauliflower or cut them ahead of time. Add about 10 minutes if you need to chop those vegetables.

**Cook time denotes actual cooking time in the Instant Pot and doesn’t include time for coming to pressure or natural pressure release. Add about 20 minutes for those.

  • Prep Time: 5 minutes*
  • Cook Time: 5 minutes**
  • Category: soup recipes
  • Method: Instant Pot
  • Cuisine: American

Nutrition

  • Serving Size: 1/4 of recipe
  • Calories: 188
  • Sugar: 7.7 grams
  • Fat: 8.9 grams
  • Carbohydrates: 28 grams
  • Fiber: 5.3 grams
  • Protein: 4 grams

Keywords: Butternut squash Soup recipe