top of page


Butternut Squash Soup with Cardamom (Vegan)

It's soup season... and what better way to end a brisk day with a warm cup of soup. Give this one a try. It's from our Registered Dietitian friend The Foodie Dietitian.


  • 2 medium butternut squash

  • 7 tbsp olive oil, divided

  • 1/2 tsp salt

  • 1/4 tsp white pepper

  • 1/4 tsp pumpkin pie spice

  • 2 medium yellow onions, chopped

  • 1/2 cup dry white wine

  • 4 cups vegetable broth

  • 2 cups water

  • 3/4 tsp cardamom

  • 1 cup unsweetened canned coconut milk

  • salt & pepper to taste

  • Optional: Plain low-fat Greek yogurt (for vegetarians)


  1. Preheat the oven to 350 degrees.

  2. Peel the butternut squash and cut into chunks. Toss with 3 tbsp. olive oil, salt, white pepper, and pumpkin pie spice and transfer to parchment paper lined baking sheets.

  3. Bake for 45-60 minutes, or until tender.

  4. Meanwhile, heat 4 tbsp. olive oil in a large pot over medium high heat. Add onions and let sweat for about five minutes (before browning). Add wine and let cook off for a few minutes. Add broth, water, cardamom, and the butternut squash and stir to combine.

  5. Bring to a boil and turn down heat to let simmer for about 10 minutes. Remove from heat and use an immersion blender to puree until smooth.

  6. Stir in the coconut milk. Season with salt & pepper to taste.

  7. Optional: Add a dollop of Greek yogurt to serve (for vegetarians)

Featured Posts
Follow Me
  • Grey Facebook Icon
  • Grey Twitter Icon
  • Grey Instagram Icon
  • Grey Pinterest Icon
bottom of page