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Butternut and Apple Soup

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Butternut and Apple Soup

You can't think about soup and not have butternut soup come to mind. It's deliciously sweet, creamy texture and taste is almost unbeatable! The best part: they freeze well, which is a prerequisite for any meal in any busy household!


There are many ways to make butternut soup and we are constantly on the hunt for a creative and delicious new recipe. The pairing of apples with butternut is just genius and we can't get enough of this recipe.


How to make apple and butternut soup


  • 1 Large butternut or enough to make 4 cups of cooked butternut
  • 2 tablespoons coconut oil
  • 2 apples, diced, unpeeled. (we prefer sweeter green apples)
  • 1 onion, diced
  • 5 fat garlic cloves, chopped
  • 2 teaspoons fresh ginger, chopped or 1 teaspoon strong ground ginger
  • 2 cups veggie stock or vegetable broth
  • 1 1/2 2 cups water or less for a thicker soup)
  • 1 teaspoon salt
  • 12 teaspoons honey
  • 1 teaspoon apple cider vinegar
  • pinch cayenne, optional
  • 1/21 cup coconut milk
  • Pumpkin seeds, sumac, coconut milk and diced apple sauteed in coconut oil for garnish.


  1. Preheat oven to 220'C
  2. Cut butternut in half lengthwise, place open side down, on a greased baking pan. Roast 30 minutes or until easily pierced with a fork, through the skin at the narrow end.
  3. Chop the onion, apple, garlic, and ginger.
  4. Heat coconut oil in a large heavy bottom pot over medium heat.
  5. Add onion and apple and cook 6-7 minutes, stirring until golden and tender, then add garlic and ginger, and cook 4-5 more minutes, turning the heat down slightly. Once cooked remove from the heat.
  6. When the butternut is tender, flip them over, let them cool down, enough to handle, then scoop out seeds. Scoop out flesh and place in a bowl, you should have 3 ½ to 4 cups.
  7. Add the apple and onion mixture to the same bowl.
  8. Add the vegetable broth or stock and water. Allow to come to the boil and simmer for 10 minutes. Remove from heat and allow to cool slightly
  9. Use a stick blender and blend in the pot until smooth or Blend in batches with the stock and water, until very smooth in a blender.
  10.  Add salt, honey, apple cider vinegar. Taste and adjust seasonings. Stir in coconut milk to taste.
  11. Divide among bowls, sprinkle with pumpkin seeds and sumac (optional).