Photos and recipe for this Butternut Squash and Pear Soup were updated 1/8/18. Original writing remains, with some copy added 2/10/19.
This soup is the delicious product of combining squash, pear, and coconut flavors. Sounds dreamy, right? And it really is! You’ll be in veg heaven when you indulge in this one, folks (plus warm and cozy).
I love soup in the winter time, especially because it’s a vehicle to get in more veggies! Think about it, would you ever try combining butternut squash, leeks, and pears in one dish? Ok, maybe you would have, but luckily I thought of it for you. And now you have a nourishing, plant-based dish to try that will increase your fruit and veg intake.
Soups are also pretty low maintenance. You mainly just need to chop up your ingredients, get them going in a pot, and let it sit while you catch up on emails or visit with friends.
Health Benefits of Butternut Squash and Pear Soup
Not only is this soup delicious, but it’s also incredibly good for you! Squash and pears are loaded with fiber, vitamins, and minerals to keep you healthy. But pumpkin seeds in particular are the real MVP in this recipe.
These seeds are high in zinc, a nutrient the promotes optimal immune health. Getting enough zinc, especially during the winter, will help you stay healthy throughout these cold months ahead.
How to Make Butternut Squash and Pear Soup
Making this soup is a breeze. First, you need to gather your delicious ingredients, including: coconut oil, a bunch of leeks, a medium-sized butternut squash, a few pears, a quart of vegetable stock, a can of full-fat coconut milk, fresh thyme, and of course some pumpkin seeds for garnish!
Once you get everything together, the protocol is pretty standard as far as soups go.
- Chop up your leeks, squash, and pears. Sauté them in coconut oil in a large soup pot.
- Pour in your veggie stock, bring everything to a boil, cover the pot, and let it simmer for about 25 minutes.
- Stir in the coconut milk.
- Transfer the soup in batches to a blender or use an immersion blender to make it smooth!
- Serve with fresh thyme and pumpkin seeds.
Tools, Storage, and Reheating
Here are some of my favorite tools for making homemade soups:
- An immersion blender makes this recipe a one-pot dish!
- But you can also use a regular blender, like the Vitamix.
You can store this soup in glass jars in the fridge or freeze it in plastic containers. Reheat the soup in a small saucepan on the stove over medium heat until it reaches your desired temperature.If you are reheating the soup from frozen, start at low heat and increase the heat as it begins to defrost, stirring occasionally. You can also use the microwave to reheat soup that is not frozen.
Butternut Squash and Pear Soup
- 3 tbsp coconut oil
- 3 cups leeks - finely chopped, or you can use green onions
- 1 butternut squash - peeled and diced
- 4 small pears - peeled and diced (I used Anjou pears but any would work)
- 4 cups vegetable stock
- 1 15.5 oz can full-fat coconut milk
- 2 tbsp fresh thyme - diced
- Pinch sea salt
- Pinch ground black pepper
- pumpkin seeds - to garnish
- In a large pot, heat coconut oil over medium-high heat. Add leeks or green onions and saute for ~5 minutes. Add pears and butternut squash, and saute for another 10 minutes, stirring occasionally.
- Add vegetable stock and bring to a boil. Cover and simmer for 20-30 minutes or until squash is tender. Remove from heat, stir in coconut milk.
- Use an immersion blender, or transfer in batches to a regular blender to puree. Be careful if you are transferring the soup, as it will be very hot!
- Add thyme, salt and pepper to pureed soup. Serve warm garnished with pumpkin seeds.
Interested in making this soup? Pin now to make later!
Enjoy your week!