Recipe: An Autumn Soup

soup, soup recipe

Butternut Squash and Apple Soup

It’s that time of year again when soup is truly back on the menu. A warm and hearty bowl of soup is one of the most comforting foods, particularly as the weather turns colder and the evenings get darker.

Below is one of my favourite autumnal soups which I have been making for a few years now. The butternut squash and cooking apples included in the recipe are typical seasonal foods for autumn and have wonderful flavour. I know Halloween is coming when I’m serving this soup!

The main ingredients include;

butternut squash soup
Delicious, seasonal butternut squash.


Warming turmeric and cayenne spices.


Cooking apples.


Cashew Milk – made from unsalted cashews.

Nutritional Values

One serving of this soup contains approximately 240 calories. Including about 10g of (good!) fat, 5g of fibre and 6g of protein. It also provides lots of vitamin A (351% RDA). A serving of this soup contains 11% of your calcium requirements and 14% of your recommended daily iron intake.


The Recipe: 

Serves: 4-6


  • 1 butternut squash
  • 3 cooking apples, washed
  • 1 large onion
  • 1 carrot
  • 1 cup of unsalted cashews
  • 2 cups water
  • 500 ml stock or water
  • 6 garlic cloves
  • 1 tablespoon coconut oil
  • 1 teaspoon Himalayan salt
  • 1 teaspoon turmeric
  • Half teaspoon cayenne powder


  1. Preheat the oven to 200 degrees celsius.
  2. Peel and de-seed the butternut squash. Cut both halves of the squash into approx. 1-inch wide semi circles.
  3. Core the apples and chop each apple roughly into quarters (you can peel the apples but there is no need if you plan to blend the soup together at the end).
  4. Roughly dice the onion.
  5. Peel and chop the carrot.
  6. Peel and mince the garlic cloves. 
  7. Place your squash, apple, onion, carrot and garlic on a baking tray. Melt the coconut oil and coat the vegetables with it. Sprinkle over your salt, turmeric and cayenne pepper in the quantities listed above, ensuring all the veg on the tray are evenly coated.
  8. Place the tray of vegetables in your preheated oven for approximately 40 minutes.
  9. Whilst the veg are roasting, pour one cup of cashews into a blender and blend to a powdery consistency – be careful not to over blend as they could begin to turn to cashew butter! Short sharp pulses work best with stronger blenders.
  10. Add two cups of water to the ground cashews and blend on high speed until totally smooth. (If your blender is not powerful enough to blend the cashew milk completely, simply pour it through a sieve at the end to catch any small bits of cashew that remain.)
  11. Remove vegetables from the oven and transfer to a pot. Mash the veg roughly with a potato masher.
  12. Add in 500ml of water or homemade stock. (Try to avoid stock cubes as they are generally full of flavour enhancers, trans-fats and other nasty ingredients – even the organic kind!) This soup will still be really flavourful with just the water! I like the consistency quite thick but you can add more water for a thinner soup (doing so will also reduce the calories/nutrition per serving).
  13. Using a hand-blender, blend the soup entirely so that it is completely smooth.
  14. Serve the soup with a ladle full of cashew milk – a much healthier alternative to cream! You could also simply add the cashew milk directly into the pot (as per my picture above) and stir it up – a better option if you plan to freeze it in portions.
  15. Enjoy 🙂

The Clean Coconut x

autumn soup