Butternut Squash Soup


  • 1 medium Butternut Squash

  • 1 Carrot

  • 2 cloves Garlic

  • 1 Granny Smith Apple

  • 1 White Onion

  • 2 cups Vegetable Stock

  • 1 sprig Sage

  • 1/2 teaspoon Salt

  • 1/3 teaspoon Black Pepper

  • 1/4 teaspoon Cayenne

  • dash of ground Cinnamon

  • dash of ground Nutmeg

  • 1/2 cup Coconut Milk (canned, unsweetened)


1. Prepare your vegetables and add them into your slow-cooker as you go.

  • Butternut Squash – peeled, seeded and cubed

  • Carrot – peeled and chopped

  • Garlic – minced

  • Granny Smith Apple – cored and diced

  • White Onion – peeled and diced

let's be Frank: The smaller you chop your vegetables, the more you can easily fit in the slow cooker and the quicker they’ll break down. If you don’t have a mincer for the Garlic, you can use a fine cheese grater or simply cut the cloves into small cubes, but a mincer will help release more of the flavor.

2. Add in the sage, vegetable stock, sage, salt, black pepper, cayenne, cinnamon, and nutmeg. Turn the slow cooker on and leave it for 3-4 hours on High.

let's be Frank: At this point, everything should be added except the coconut milk.

3. After cooking, add in the coconut milk and be sure to remove the sage.

let's be Frank: You’ll know it’s ready if the butternut squash is tender and mushy. 

4. Puree the mixture in a traditional blender or by using an immersion blender inside of the slow cooker. The soup should be thoroughly blended. Serve warm and enjoy!

let's be Frank: Feel free to be creative and add additional spices to your liking. If you lack a slow cooker, you can easily make this on the stove (will take about the same amount of time to let it simmer, still frequently) or also in an Instant Pot (about 30 minutes on High).