Butternut Squash Soup With Apples And Cumin

Butternut Squash Soup With Apples

Apples add some sweetness to this butternut squash soup. We like to use hemp milk instead of cow's milk that adds a nuttiness and the cumin and goat cheese (optional) as garnish really set this soup apart!
Print Pin
Course: Appetizer, Main Course, Side Dish, Soup
Keyword: autumn, soup, squash
Prep Time: 20 minutes
Cook Time: 1 hour
Total Time: 1 hour 20 minutes
Servings: 6 people


  • 1 medium butternut squash
  • 1 onion
  • 4 apples
  • 2 tbsp olive oil divided
  • 1 tbsp cumin set aside additional optional garnish
  • 1 tsp cinnamon
  • 1 cup water
  • 6 cups hemp milk
  • goat cheese crumbles optional garnish


  • Cut the butternut squash and scoop out the seeds. Skin and cube the butternut squash into small pieces less than ½ inch across.
  • Add the olive oil to a soup pot or dutch oven. Put in the butternut squash and cook over medium high until browned on the outside.
  • Add sliced onion and cubed apple. Sautee until onion is translucent and apple is soft.
  • Add cumin and cinnamon to the pot and mix well.
  • Reduce the heat to medium-low and add 1 cup of water. Add lid and cook for about 10-15 minutes or until butternut squash is cooked through. See note 1.
  • Remove lid and add hemp milk. See note 2.
  • Do not increase the temp of the stove. Use an immersion blender to blend it thoroughly. See note 3.
  • Scoop into bowls and garnish with cumin and goat cheese (optional)


  1. The larger you leave the butternut squash, the longer it will take to cook. If you are struggling to cut the butternut squash you have two options: you can microwave it for 2 minutes with a glass of water to soften it or you may choose to bake the butternut squash and scoop it instead of cutting it into cubes. If you choose to bake it, you will not develop the flavor from sauteeing the squash in the pan, however.
  2. If you don’t have hemp milk, you may use another non-dairy milk or regular milk. However, the flavor is much improved with hemp milk and I recommend it. If you replace it, use 2% milk or greater or use a higher fat nut milk to replace it. Thin milk like skim and rice milk may cause it to curdle.
  3. If you like a soup with some texture, you can remove about 1/4 of the sauteed vegetables while you blend the rest and then add them back in.


My passion is supporting those who need to be gluten free. After my family had to transition to eating gluten free I realized how difficult it is. It is more than finding a recipe. It is about how to navigate social situations, deal with isolation, and other things that come along with it. I live in Oregon with my family, cats, and chickens.

Recent Content