Vegan Crock Pot Butternut Squash Soup


Just in time for American Thanksgiving, here is the cleanest and easiest butternut squash soup you can make!

I made this recipe for Canadian Thanksgiving and it was a big hit, plus we had a bunch leftover which provided fulfilling and nutritious lunches for the next few days.


  • 1 ripe butternut squash
  • 1 large apple
  • 2 medium sized carrots
  • 1 onion
  • 1/4 teaspoon salt
  • pinch of cayenne
  • pinch of cinnamon
  • 2 cups (filtered) water OR veggie stock if you have some
  • 1/2 cup coconut milk


  • wash, clean, cut the fruit/veggies and throw them all together into the crock pot
  • add spices and pour the 2 cups of water or veggie stock over the whole thing, capturing some of the spices from atop the veggies and into the liquid
  • put the crock pot on, either LOW for 8 hours or HIGH for 4 hours
  • when it’s done cooking, check veggies to make sure they’re soft and add the coconut milk (only add the coconut milk when everything is cooked, before you blend the soup)

With all the ingredients now cooked and together, it’s time to get blending. Either transfer everything into a blender and blend until smooth OR even better – if you have an immersion stick blender you can do the blending right in the crockpot, saving you time and dirty dishes that you’ll have to clean later.

Before serving, sprinkle with a little bit of coconut milk and stir lightly to create a beautiful gold and white pattern on the soup. You can also sprinkle a touch of cayenne or paprika for a healthy kick of spice. For a non-vegan option, this soup also pairs extremely well with feta and goat cheese, so if you eat dairy you can add small chunks of either cheese to the top of your dish.

Bon Appetit!


Health Information:

  • Butternut Squash: contains very high levels of Vitamin A which is essential for healthy eyes and vision, maintenance of all mucous membranes in the body, and even has anti-cancer properties.
  • Apple: benefits cardiovascular system, blood sugar regulation and contain high levels of antioxidants. Lowers cholesterol and provides anti-inflammatory protection for the entire circulatory system.
  • Carrot: good source of Biotin, Vitamin K, dietary fiber, Potassium, Vitamin B6 and C. Benefits gut function due to the high fiber content and collagen formation due to Vitamin C content.
  • Onion: benefits cardiovascular system, has anti-microbial properties and helps to lower cholesterol and blood pressure.
  • Cayenne: benefits cardiovascular system, stimulates and aides digestion, lowers cholesterol and triglycerides.
  • Cinnamon: benefits immune system, dilates blood vessels and increases circulation, enhances glucose metabolism (helps to lower blood sugar).
  • Coconut milk: contains medium-chain fatty acids which help to lower fat mass (read – Fats that help you lose fat!).


Principles and Practices of Naturopathic Botanical Medicine volume 1 by Dr Anthony Godfrey and Dr Paul Saunders.

Medical Nutrition from Marz, 2nd edition by Dr Russell B Marz.

Posted on November 19, 2016, in Recipes and tagged , , , , , , , , , , , , . Bookmark the permalink. Leave a comment.

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