Go Back
–+ servings
Butternut squash and potato soup in an antique white bowl.
Print Recipe

Harvest Butternut Squash and Potato Soup

Savory Harvest Butternut Squash Soup. Easy. Low fat. Dairy free. Gluten free. The combination of spices makes it SO delicious.
Prep Time15 minutes
Cook Time30 minutes
Total Time45 minutes
Course: Main Course, Soup
Cuisine: American
Diet: Diabetic, Gluten Free, Vegan, Vegetarian
Keyword: butternut squash soup, harvest butternut squash soup;
Servings: 6 servings
Calories: 324kcal
Author: Kathy Owen

Ingredients

  • 1 medium butternut squash about 2 cups
  • 2 medium potatoes about 2 cups
  • 1 medium onion about 1 cup, diced
  • 2 cloves garlic about 1 teaspoon minced
  • 2 tablespoons olive oil
  • 2 teaspoons fresh thyme minced or ½ teaspoon dried
  • 2 teaspoons fresh sage chopped or ½ teaspoon dried rubbed sage
  • 2 Tablespoons fresh basil minced or 1 teaspoon dried
  • 1 teaspoon salt
  • ¼ teaspoon pepper
  • 2 13.5- ounce cans coconut milk (about 3 cups; or any non-dairy milk)
  • ½ cup dry white wine
  • Chopped parsley to garnish

Instructions

  • Peel the squash, cut in half, and remove the seeds. Then cube the squash.
  • Peel the potatoes, cube them.
  • Steam the squash and potato cubes until tender (about 15 minutes).
  • While the squash and potato are steaming, peel and dice the onion.
  • In a Dutch Oven or soup pot, heat the oil and sauté the diced onions until they are transparent, but not browned (5-10 minutes).
  • Mince the garlic. (I use a good garlic press and don't peel the garlic because the skin keeps the flesh from getting stuck in the holes.)
  • Add the minced garlic to the onions and continue to cook for about 30 seconds.
  • Mix in the spices.
  • Add the wine and continue cooking for a minute or two, stirring to deglaze the pot.
  • Add the squash, potatoes, and one can of the coconut milk and continue cooking for about 5 minutes.
  • Using an immersion blender, blend the mixture using the pulse function to puree until smooth.
  • Add the remaining coconut milk and blend.
  • Heat gently just before serving, and garnish with a bit of parsley.

Notes

NOTE: If you roast the squash instead of steaming it, it will deepen the flavor.

Nutrition

Calories: 324kcal | Carbohydrates: 32g | Protein: 5g | Fat: 21g | Saturated Fat: 15g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Sodium: 408mg | Potassium: 955mg | Fiber: 5g | Sugar: 4g | Vitamin A: 13357IU | Vitamin C: 44mg | Calcium: 98mg | Iron: 4mg