This Butternut Squash Soup Recipe is Gluten and Dairy Free!

It’s also sweet on the tongue, nourishing for the stomach, warming to the body…

Traditional Chinese Medicine (of which acupuncture is a part of) says orange, hollow vegetables like winter squashes support the digestive system. Here we see that the Doctrine of Signatures–that the organ that the plant assists appears like the plant and vice versa– applies not only to herbalism, but also to nutrition. This picture show small rosemary leaves, but most often I add a generous pinch of rubbed sage to dress the soup. Looks so fancy, is really easy and so comforting through and through!

Butternut Squash Soup

Dairy Free, Gluten Free

No Nuts (opt.), Corn, Eggs or Soy!


2 pound squash makes 4+ bowls

Preparation Time

20 minutes

Cook time

30 minutes


1  butternut squash (2 pounds)

1  small medium size onion. Use yellow to add a little warmth or white or red for a milder flavor

2  Tablespoons balsamic vinegar

2 Tablespoon walnut oil. Grapeseed oil or butter if there are nut allergies or one prefers butter.

2  cups of stock. Hearty versions like buffalo and lamb work nicely. Chicken broth or a combination of any or all of the broths including vegetable will work too.

salt, ground Himalayan Crystal Salt

sage, rubbed (Ideally; whole, dried leaves rolled or rubber between fingers and sprinkled on top of soup just before serving) or ground

*Use all organic and/or farm-raised ingredients.


Prepare the squash by washing, cut in half “at the waist” (not the long-way) and cut the skin off as if cutting the skin off a pineapple. Cut into large 2” cubes no more than 1” thick, removing seeds in the process. Set aside.

Preheat oil in a heavy-bottom soup kettle on medium-low heat.

Slice onion in 1/2” sections. Sauté onion for a couple of minutes

Add balsamic vinegar and continue to sauté onion until tender. Stir often.

Add diced squash.

Add Broth.

Let simmer until squash is cooked tender all the way through.

Turn off heat and let cool until warm, but not hot.

Blend into a puree with a stick blender or by ladling soup into a standard blender in batches. Make sure that the soup is warm and no hotter if using the standard, stand-up pitcher blender as a hot liquid will want to expand and shoot out of the top of such blenders.

Warm to desired temperature.

Sprinkle desired amount of sage and salt on the top of the soup. This looks beautiful as a garnish and really enhances the flavor as well. I find the taste more favorable with the salt on top of the soup rather than mixed in it. Personally, I add more sage and salt as the soup disappears from my bowl! For extra sweetness and zest drizzle a bit of balsamic vinegar on top as well.

Body-type and Wellness Insights

Earth-types are nearly always “game” to take part in food that is sweet and hearty, it’s just their nature. This soup is characteristically Earthy, which is why it’s important for Earth-types to moderate the consumption of such foods. Unless they are already in a very balanced state, such foods tend to make them have more Earthy sensations like: water retention, feeling heavy or unmotivated. Raw crackers and/or a salad would be a light and balancing accompaniment to this naturally Earthy soup.

Fire-types will fully benefit from the rich, sweet nutrients of this dish. They will especially like the flavors brought out by the salty blanket. They will feel more fulfilled by having something more solid in addition to the soup, although the soup alone with perhaps a salad makes for a nice late-evening meal if a Fire-type has found him or herself working late.

Air-types will benefit most from this moist, warm and nutrient-rich soup. This is perhaps the perfect dish to balance the cool, dry fall and early winter weather that is characteristic during the time that the butternut squash is in abundance. Salt naturally encourages the body to store such nutrients gained by this dense, Earthy vegetable and the sage is naturally warming and helps the delicate Air-type to digest fats.

Water-types can also benefit greatly as the Air-types likely will from this soup. If they are “overly water-y” at the time they also may benefit from accompanying this meal with raw crackers or perhaps bread.

In Chinese Medicine hollow vegetables like fall squashes are likened to the stomach and are supportive to this digestive organ. If you find that you burp a lot, get stomach pains or have been experiencing a lot of stress; eating these vegetables–especially this easily assimilable soup–can be helpful.