Roasted Butternut Squash Soup With Sacred 7
To make roasted butternut squash soup, roast a cubed 3-pound butternut squash with olive oil at 400°F for 30 to 35 minutes. Meanwhile, soften a yellow onion, 2 carrots, garlic, and fresh ginger in a soup pot, then add the roasted squash, 4 cups of vegetable broth, ground cinnamon, and nutmeg. Simmer 15 minutes, blend smooth with an immersion blender, and stir in a can of coconut milk. It makes about 10 cups, or 6 bowls. Stir 1 level teaspoon of Sacred 7 Mushroom Extract Powder into each bowl for 1,000mg of seven functional mushrooms. The soup is dairy-free and gluten-free as written, and it freezes well for easy dinners for two.
Why Is This the Best Butternut Squash Soup Recipe for Fall?
Roasting the squash first gives this creamy butternut squash soup a deeper, caramelized flavor, and coconut milk makes it rich without heavy cream.
Soup season is the easiest time to build a daily mushroom habit. Sacred 7's earthy flavor disappears into the sweet squash and warm spices, so each bowl carries a full serving without tasting like mushrooms. This recipe is built for cooking once and eating well all week: three dinners for two, or eat some now and freeze the rest.
What Do You Need for Butternut Squash Soup?
You need one butternut squash, an onion, carrots, garlic, ginger, broth, coconut milk, warm spices, and Sacred 7 Powder.
| Ingredient | Amount (6 bowls) | Notes |
|---|---|---|
| Butternut squash | 1 large (about 3 lb) | Peeled, seeded, cut into 1-inch cubes (about 7 cups) |
| Olive oil | 3 tbsp, divided | Or 1 tbsp unsalted butter for the pot |
| Yellow onion | 1 medium, chopped | Or 2 shallots |
| Carrots | 2, chopped | Adds sweetness and color |
| Garlic cloves | 3, minced | |
| Fresh ginger | 1 tbsp, grated | Or ½ tsp ground ginger |
| Vegetable broth | 4 cups | Or chicken broth, chicken stock, or vegetable stock |
| Coconut milk | 1 can (13.5 oz), full fat | Save 2 tbsp for swirling on top |
| Ground cinnamon | ½ tsp | |
| Ground nutmeg | ¼ tsp | Freshly grated nutmeg is even better |
| Cayenne | 1 pinch | Optional, for gentle heat |
| Fresh thyme or fresh sage | 1 tsp thyme leaves or 4 sage leaves | Or a sprig of rosemary on the baking sheet |
| Maple syrup | 1 tbsp | Optional; taste first |
| Kosher salt and black pepper | 1½ tsp salt, ½ tsp pepper | Adjust to your broth |
| Sacred 7 Mushroom Extract Powder | 1 level tsp per bowl (6 tsp total) | Stir in at the end |
Tools: a baking sheet, a large soup pot or Dutch oven, and an immersion blender (or a countertop blender like a Vitamix).
Where Can You Get Sacred 7 for This Soup?
You can buy Sacred 7 Mushroom Extract Powder directly from Naturealm, with seven functional mushrooms in every level teaspoon.
Each teaspoon has 143mg each of Reishi, Lion's Mane, Cordyceps, Chaga, Turkey Tail, Shiitake, and Maitake: 1,000mg total, 100% fruiting body, hot water extracted at 215°F, and USDA Certified Organic. It's already extracted with near-boiling water, so stirring it into hot soup is right at home. Rather not cook with it? Three Sacred 7 Capsules equal one teaspoon.
How Do You Make Roasted Butternut Squash Soup?
Roast the squash, soften the vegetables, simmer everything in broth, blend smooth, and finish with coconut milk and Sacred 7.
- Roast the squash. Heat the oven to 400°F. Toss the cubed squash with 2 tablespoons of olive oil, ½ teaspoon of kosher salt, and the black pepper on a baking sheet. Roast 30 to 35 minutes, flipping once, until tender and browned at the edges.
- Soften the vegetables. While the squash roasts, heat 1 tablespoon of olive oil in a soup pot or Dutch oven over medium heat. Add the onion and carrots and cook 6 to 8 minutes, until soft.
- Add the aromatics. Stir in the garlic, ginger, cinnamon, nutmeg, cayenne, and thyme or sage. Cook 1 minute, until fragrant.
- Simmer. Add the roasted squash and broth. Bring to a boil, then lower the heat and simmer 15 minutes, until the carrots are very tender.
- Blend. Blend until smooth with an immersion blender right in the pot.
- Finish. Stir in the coconut milk, maple syrup if using, and the remaining salt. Ladle into bowls and stir 1 level teaspoon of Sacred 7 into each.
Using a Vitamix or other countertop blender? Hot soup expands as it blends. Fill the jar no more than halfway, remove the center cap of the lid, cover the opening with a folded towel, and start on low.
Can You Make Easy Butternut Squash Soup Without Roasting?
Yes. For an easy butternut squash soup, simmer the raw cubed squash in the broth for 20 to 25 minutes instead of roasting it.
- Stovetop shortcut: skip step 1, add the raw squash with the broth in step 4, and simmer until it's soft enough to crush with a spoon. The flavor is lighter and fresher.
- Instant Pot: use the sauté setting for steps 2 and 3, add the raw squash and broth, and cook on high pressure for 10 minutes. Let the pressure release naturally for 10 minutes, then blend and finish.
- Pumpkin soup: swap the squash for two 15-ounce cans of pumpkin puree and use 3 cups of broth. Any winter squash works too, including kabocha and acorn.
How Do You Make Butternut Squash Soup Dairy-Free or Extra Creamy?
This recipe is dairy-free as written. For a classic creamy version, swap the coconut milk for 1 cup of heavy cream.
- Dairy-free: coconut milk in the soup and a swirl of coconut cream on top. Use olive oil, not butter.
- Classic creamy: use unsalted butter in the pot, swap in 1 cup of heavy cream, and top with a spoonful of sour cream.
- Curried: add 2 teaspoons of curry powder with the spices and finish with lime juice and fresh cilantro.
- Gluten-free: the soup is naturally gluten-free. Check that your broth is labeled gluten-free, and skip croutons or use a gluten-free bread.
What Should You Serve With Butternut Squash Soup?
Top it with toasted pepitas and crispy sage, and serve it with crusty bread or a green salad.
Toasted pepitas (hulled pumpkin seeds) add crunch and keep it gluten-free. For crispy sage, fry a few fresh sage leaves in olive oil for 30 seconds until they stop bubbling. Homemade croutons, a grilled cheese, or a slice of crusty bread turn a bowl into dinner. For a lighter meal, pair a small bowl with a big salad, or make it a two-soup night with our Sacred 7 Golden Mushroom Soup or any vegetable soup you already love.
Looking for more butternut squash recipes and fall baking? Try our Healthy Pumpkin Bread with Sacred 7, or learn more ways to cook with it in How to Use Mushroom Powder.
How Do You Store and Freeze Butternut Squash Soup?
Refrigerate in covered containers for 3 to 4 days, or freeze for up to 3 months. Add Sacred 7 when you reheat, one teaspoon per bowl.
- Cool it quickly. Divide the soup into shallow containers and refrigerate within 2 hours.
- Freeze in portions. Two-cup containers make an easy dinner for two. Leave an inch of room at the top, since soup expands as it freezes.
- Reheat gently. Thaw overnight in the fridge, then warm on the stovetop over medium heat, stirring often. Coconut milk can separate a little; a quick whisk brings it back.
One caution: Sacred 7 includes Reishi, which may interact with blood thinners and blood pressure medications. If you take either, check with your provider first. Our guide on how to talk to your doctor about mushroom supplements covers what to ask.
Shop Sacred 7 Powder →Find your mushroom match →
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
