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  • Writer's pictureAmanda MacGregor

Vegan Butternut Squash Soup

Updated: Apr 15

Vegan Butternut Squash Soup - Amanda MacGregor - food allergy recipes

My favorite thing to have when I am not feeling well is this Vegan Butternut Squash Soup. However, it is so good, that I enjoy having this soup once the brisk days hit New Jersey. The cozy aroma of sage and butternut squash will fill the air as you fill your bowls with this creamy and nourishing soup.

Vegan Butternut Squash Soup Ingredients

  • Butternut Squash - Not only is butternut squash full of anti-inflammatory nutrients, but it is also rich in vitamin A, vitamin C, and fiber. Both vitamins A and C are powerful antioxidants that play a role in immunity.

  • Shallots - they are a highly nutritious type of onion that offers many health benefits, such as high antioxidants which reduce inflammation.

  • Sage - it is another ingredient that is rich in anti-inflammatory and antioxidant compounds.

  • Olive Oil - did you know that consuming about 3½ tablespoons of extra virgin olive oil per day provides about 9mg of oleocanthal, which is about 10% of the ibuprofen dosage recommended for adult pain relief?

  • Turmeric - this ingredient has so many health benefits, I try to include a dash of it in almost every meal I make. In terms of this soup, I feel like it helps balance out all the sweet tastes happening with the butternut squash and sage, as well as including it for its many benefits, especially its immune support and chronic pain.


Vegan Butternut Squash Soup - Amanda MacGregor - food allergy recipes

Vegan Butternut Squash Soup



  • 6 tablespoons olive oil, divided up

  • 1 shallot, chopped

  • 1 clove garlic, minced

  • 1 teaspoon ground sage or 1 tablespoon fresh sage, chopped

  • ½ teaspoon turmeric

  • ½ teaspoon cinnamon

  • ½ teaspoon black pepper

  • ¼ Himalayan salt

  • 3 cups butternut squash, peeled and cubed

  • 3 cups water


  1. In a large pot or Dutch Oven, heat 1 tablespoon of olive oil over low heat.

  2. When the oil is heated, add the chopped shallots and garlic. Cook until the shallot is translucent.

  3. Add the spices and diced butternut squash into the pot and stir until it looks like the spices coated everything.

  4. Pour water into the pot until it covers the squash. Put the lid on top of the pot and turn the heat up to medium. Cook until you can easily put a fork through the squash. Once cooked, kill the heat.

  5. In a blender, add the squash mixture, including the liquid - you can choose to add less water if you want the soup to be thicker, or more water if you want it to be thinner. Blend on low speed, adding the remaining olive oil as it blends.

  6. Serve with crackers or crusty bread.

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