Roasted Butternut Squash Soup with Caramelized Shallots

Caramelized shallots give this Autumn soup a rich and unique flavor. Enjoy it as a starter course or serve it with zucchini chocolate chunk muffins and a salad for a plant-based meal.



  • 1 large butternut squash
  • pinch of salt
  • ground black pepper
  • 1TBSP olive oil
  • 2 medium apples, cut in half and cores removed
  • 2 large shallots, chopped (about ¾ cup)
  • 2 cloves garlic, peeled and minced or pressed
  • 4 cups low sodium vegetable broth or stock
  • 1 tsp maple syrup
  • 1 cup unsweetened plain almond milk
  • ½ tsp ground nutmeg
  • 1 tsp ground cinnamon
  • 2 TBSP pepitas (shelled pumpkin seeds), toasted (optional)
  • 2 TBSP unsweetened unsulfured coconut flakes (optional; available at specialty and health food stores), toasted


  1. Preheat oven to 425° F. Cut butternut squash in half vertically then scoop out seeds with a spoon and discard. Season the cut sides of the butternut squash halves with a pinch of salt and ground black pepper.
  2. Place butternut squash cut sides down on a baking sheet lined with parchment paper. Place in oven and bake for 15 minutes.
  3. After squash has been in oven for 15 minutes, add apples, cut side down, to baking sheet in oven and cook squash and apples an additional 30 minutes, until both are tender when pierced with fork.
  4. Remove squash and apple from oven and set aside for a few minutes until cool enough to handle.
  5. In a large soup pot, sauté shallot and garlic in olive oil, stirring frequently over low heat until softened and caramelizing, about 7-8 minutes
  6. Remove shallot pan from heat. Scoop flesh of squash out from skins and add squash, apples, and 4 cups broth to shallot pan. Using immersion blender, process until fully blended and smooth. Alternatively, ingredients can be added to high speed blender in batches and processed until smooth.
  7. Stir in maple syrup, almond milk, nutmeg, and cinnamon and blend again until smooth. Add additional broth if necessary to achieve desired consistency.
  8. Return soup to burner and heat over low flame. Do not allow to boil.
  9. Serve warm, garnished with toasted pepitas and coconut flakes.
Plant-Based Mains Gluten-Free

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