Savory Butternut Squash Soup

This recipe is gluten free, vegan

Butternut squash is high in Vitamins A, E, C, and B. It also contains calcium, magnesium and zinc. Sweet Potatoes contain vitamin A and beta carotene. Together they are a low glycemic, heart healthy addition to any diet.

Spinach is high in Vitamin K and Iron, which supports bone health, while onions and garlic have anti-viral properties.

Walnuts and pumpkin seeds add potassium which supports the central nervous system and helps the body regulate fluids – aiding in anti-inflammatory diets.


1/2 medium butternut squash

2 sweet potatoes

1 cup celery hearts

2 – 3 cups spinach leaves

1 red onion

3 – 5 cloves garlic

1 can chick peas (or 2 cups pre-cooked)

2 – 4 cups precooked long grain wild rice

1 large can (15oz) coconut milk

Seasonings: rosemary, thyme, sage, oregano, salt, pepper

Garnish: walnuts and pumpkin seeds


Peal and cut butternut squash and sweet potatoes into bite sized pieces. Chop onion into bite sized pieces and mince garlic. Add squash, sweet potato, garlic, onion, and spinach to crockpot. Add in spices to taste. Add water until vegetables are covered and turn on high for approximately 3 hours. Turn crockpot to low and add in chick peas, and rice. Cook until potatoes and squash are soft and easy to poke with a fork. Add in coconut milk 15 – 20 minutes before serving. Garnish with walnuts and pumpkin seeds.

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