Creamy, Non-Dairy Butternut Squash Soup

Butternut squash soup
By: Claire Georgiou, Reboot Naturopath, B.HSc ND

Here is a delicious soup I enjoyed this week in chilly Sydney. For those of you in the States, it’s winter for us down here!

Cashews are a great cheese alternative, giving soups a creamy and thick texture without dairy. And of course, cashews are a good source of healthy fats. Adding cashew meal (just cashews blended into a flour) is an easy and healthy way to thicken any soup up in place of refined flours or cream. Any similar vegetable combinations would work well in this soup. Try substituting sweet potato, pumpkin or carrots for the butternut squash.

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  • 1 cup whole, raw, unsalted cashews
  • 1 tbsp olive oil or coconut oil
  • 1 yellow onion, chopped
  • 1 inch of fresh turmeric, grated or 1 tsp of dried turmeric powder
  • 2 cloves of fresh garlic, crushed
  • ½ cauliflower head (350g), chopped coarsely
  • 1/3 butternut squash (300g), peeled, seeded and chopped coarsely
  • 2 carrots, peeled and chopped
  • 3 cups of vegetable broth or vegetable stock concentrate
  • 1 bay leaf
  • Salt and pepper to taste


1. Grind the cashews in a high speed blender or spice blender into a coarse flour.

2. Wash and prepare, chop and slice vegetables.

3. Heat the oil in a large soup pot. Sauté the onion, turmeric and garlic over medium heat until onions are translucent.

4. Add in the butternut squash, cauliflower and carrots and stir for a few minutes.

5. Add the cashew meal, vegetable stock and bay leaf to the pot and bring to a boil. Turn down the heat and simmer for 15 minutes or until the vegetables are soft.

6. Using a stick blender (or a regular blender, working in batches), puree the soup. Season with salt and pepper to taste.



Onion – Leeks, scallions or spring onion

Turmeric – chili powder

Cauliflower – potato, sweet potato

Butternut squash – pumpkin, sweet potato, carrots

Carrots – pumpkin, sweet potato

Cashews – almond meal, macadamia meal

Prep time: 20 minutes

Cook time: 15 minutes

Total time: 35 minutes

Servings: 4 to 6

  • Nutrition per serving:

Yields and nutritional information are estimated and will vary depending on produce size and equipment used.

Note: This soup will freeze easily and will store in the fridge for up to 3 days.

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Claire Georgiou, Reboot Naturopath, B.HSc ND

Claire Georgiou is an Australian Naturopath, Nutritionist and Herbalist who has completed a Bachelor of Health Science (Compl. Medicine) and an Advanced Diploma of Nutrition, Naturopathy and Herbal Medicine. She has more than 14 years of clinical experience specializing in liver disease, autoimmune disease, thyroid conditions, diabetes, insulin resistance, digestive disorders, chronic infections, children’s health, fertility and pregnancy care. Claire consults in private practice in Sydney and also offers consults out of area and is an accredited member of the Australian Traditional Medicine Society. Claire has worked closely for many years with Dr. Sandra Cabot, who is known as the “Liver Cleansing Doctor” and has written more than 25 health related books. Claire writes health related articles, creates healthy recipes and is one of the nutritionists who runs our Guided Reboot programs.

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