AIP,  Dairy-free,  Dinner,  Food Prep,  Gluten-free,  Paleo,  Plant-based,  Recipes,  Soup+Sides,  Vegan,  Veggies,  Winter

Winter Squash + Ginger Soup | Warming Nourishment + Easy Meal Prep

Spending time outdoors in the cold air and snow is a refreshing change to the heat and humidity of the Summer months. Nutritionally speaking, the Winter months are a time to focus on adding denser foods and warming spices into your daily rotation. This nourishing Winter Squash + Ginger Soup ticks all those boxes, and its lovely sunny colour will make the dark Winter days seem that much brighter!

Winter Squash + Ginger Soup
Recipes Notes

This recipe makes meal prep a breeze! Make ahead, double the batch, throw in the slow cooker, or freeze in meal-sized portions to thaw whenever you need a quick and easy meal. You can use frozen squash and carrots instead of fresh too (especially easy to throw in the slow cooker)!

To make this recipe AIP-elimination-stage-friendly: simply don’t add pepper or pumpkin seeds. Ensure your coconut milk is additive free.

To make this recipe vegan-friendly: use veggie broth instead of bone broth.

Increase the versatility and nutrient-density of this recipe by adding some chopped greens after pureeing (mix in, or add on top for serving). Try kale, spinach, beet greens, arugula, etc.

Some winter squashes are “dryer” than others. If your soup is looking a bit dry, simply add more water, broth or coconut milk. Conversely, if it is too wet or “soupy”, simply simmer a little longer without a lid to evaporate the extra liquid.

Winter Squash + Ginger Soup, closeup

Winter Squash + Ginger Soup

Recipe by Emily HardingCourse: AIP, Dairy-free, Dinner, Food Prep, Gluten-free, Paleo, Plant-based, Recipes, Soup+Sides, Vegan, Veggies, Winter


Prep time


Total time




  • 4-5 c. winter squash (butternut, acorn, kabocha, pumpkin, etc.)

  • 2 large carrots, diced

  • 1 small yellow onion, diced

  • 1 clove garlic, minced (optional)

  • 2-3 inches fresh ginger, minced or grated

  • 2 Tbsp extra virgin olive oil

  • 4 c. bone or veg broth

  • 1 tsp dried rosemary or sage

  • 1 tsp turmeric powder (optional)

  • salt + pepper, to taste (pepper not AIP)

  • 1/2 can coconut milk

  • sprinkle pumpkin seeds for serving (optional, not AIP)


  • Begin by roasting your squash (while this isn’t strictly necessary, it deepens the flavour and complexity of this soup) – cut in half and place cut sides down on a baking sheet or casserole dish. You may add water to the pan to avoid charring if you prefer. Place squash in oven at 375-400F for about 30 mins, or until a fork pokes through the flesh easily. Remove from oven and allow to cool a bit before proceeding. You may also roast your squash the day before and store in the fridge until ready to make the soup!
  • While your squash is roasting, chop your vegetables and prepare the rest of your ingredients so you’re ready to go!
  • In a large pot over medium heat, add a glug of olive oil and diced onion. Saute a few minutes until fragrant and starting to soften. Add minced ginger and garlic and saute another few minutes. Add carrots, remaining spices, and broth to the pot, then let your soup come to a boil. Once boiling, turn heat down to low and simmer with a lid on until carrots are softened. Scoop your roasted squash out of its skin into the pot, then keep simmering until heated through.
  • Once cooked through, turn off heat and allow to cool before using an immersion blender (or adding to your blender/food processor) to puree until smooth. Add in coconut milk and puree to incorporate.
  • To serve, heat gently, stirring often to avoid the starches sticking to the pot. Top with pumpkin seeds or greens, or leave as is. Especially delicious on chilly, damp days, or to chase away the winter blues!

Recipe Notes

  • My estimate for slow cookers (based on other recipes I’ve tested in my small slow cooker): add all ingredients to pot except coconut milk. Cook on low for about 6hrs or high for about 3-4hrs. When finished, puree and add coconut milk as instructed above.
Winter Squash + Ginger Soup
Did you love this Winter Squash + Ginger Soup? Other Warming Winter Recipes to Try:

Sheet Pan Beef Stew

Ginger Lime Borscht

Warm Winter Salad

Autumn Spiced Coffee

Winter Gingerbread Cookies

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