Spiced Butternut Squash Soup

Spiced butternut squash soup with a gut-healing ingredient that makes it extra flavorful. The Instant Pot makes this super quick and easy recipe. Also, I used frozen butternut squash to make it easier. Don’t forget that frozen produce Is often harvested at peak ripeness/condition, and frozen within hours to lock in nutrients. Lazy girl fall is here. Surrender to it.




2 c frozen butternut squash

1 large yellow onion, finely chopped

2 large cloves garlic, smashed 

2 Honeycrisp apples, peeled and diced

2 c chicken bone broth or veggie broth

2 tbsp extra virgin olive oil

1-13.5 oz can full fat unsweetened coconut milk (I love Native Forest Simple Coconut milk bc it’s free of BPA, additives, or preservatives)

2 ¼ tsp dried basil 

1 ¼ tsp chili flakes 

Coarse salt, to taste

Garnish with chili flakes and pumpkin seeds (pepitas)




1. Set Instant Pot to sauté function, and add evoo when hot. Sauté yellow onion until color has changed and has a soft texture. Add garlic and apple, sauté for two minutes, then add butternut squash, and mix.

2. Add broth, then basil, salt, and chili flakes . Pressure cook for 10 minutes, and allow pressure to release naturally for 10 minutes. Remove from heat, and add coconut milk. Blend with an immersion blender. Adjust seasonings if needed.

3. Garnish with chili flakes and pumpkin seeds. 





Hi, I'm Gabriela

I am a recipe creator and food blogger, have been a registered nurse for two decades, and will soon be an integrative and functional dietitian nutritionist. 

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