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Autumn Squash Soup

A lightened-up version of Panera's Autumn Squash soup, full of delicious fall flavors like pumpkin, squash, curry, and apple.

Course Soup
Prep Time 15 minutes
Cook Time 2 hours
Total Time 2 hours 15 minutes


  • 1 butternut squash (about 2 lbs)
  • 4 cloves garlic
  • 1 large onion
  • 1 15 oz can pumpkin
  • 1.5 cup apple juice (or one apple, peeled and cut, but your soup will be more brown)
  • 3 cups vegetable broth
  • 1.25 tsp cinnamon
  • 3/4 tsp curry powder
  • 1 tsp ground ginger
  • 1 pinch nutmeg
  • 3 tbls honey or maple syrup
  • 1/2 cup coconut milk
  • 1/2 cup pepitas (pumpkin seeds) optional


  1. Place entire butternut squash in a  crock pot and let cook on high about 2-3 hours, or until soft when pierced with a fork. 

  2. In a pot on the stove, saute onions and garlic in a small amount of water until soft. Add  all the remaining ingredients except the coconut milk, including the butternut squash (scoop seeds out, then scoop squash into your soup pot). 

  3. Once heated through, blend the soup by using an immersion blender, or pour the soup into a blender and blend until smooth. Stir in coconut milk, reserving a small amount as a garnish, if desired. Season with salt and pepper (about 3/4 tsp salt, and 1/2 tsp pepper, to start). 

  4. Top with toasted pepitas (pumpkin seeds), a swirl of coconut milk, and fresh pepper. You can toast pepitas by placing them in a dry skillet and heating them on medium-high heat for a few minutes until they are puffed and make small popping sounds.