Creamy Butternut Squash, Sweet Potato, Apple Soup


2 Tbsp coconut oil

1 medium sweet onion chopped

3 garlic cloves peeled and chopped

1 medium butternut squash, peeled, seeded and cut into 1-2 inch chunks

1 medium sweet potato peeled and cut into 1-2 inch chunks

1⁄2 can full-fat coconut milk

1 tart-sweet Apple (Pink Lady, Honey Crisp etc.) cored and cut into 1-2 inch chunks

1 tsp dried sage (I use Thyme)

1⁄4 tsp pumpkin pie spice or just cinnamon

1⁄4 tsp dried ginger

1⁄2 tsp kosher salt

1⁄8 tsp fresh cracked pepper

2 cups vegetable stock or chicken bone broth

Toasted pumpkin seeds, coconut cream and smoked paprika for topping

Creamy Butternut Squash, Sweet Potato, Apple Soup

Sep 15, 2022Brian Witmer
Contributed By: Adventures in Freeze Drying: For Beginners

This makes enough for 8-10 servings, or about 2 medium Harvest Right freeze dryer trays.*


  1. Using Instant Pot, sauté onion and garlic using coconut oil.
  2. Add Squash and potato, stir to combine, cook for a few minutes until squash begins to

    soften, stirring occasionally.

  3. Add all other ingredients except Coconut Milk. Stir to combine. Close Instant Pot
  4. Press the “Manual” button and set the timer to 10 minutes on high pressure. Let the

    pressure release manually at the end of the cycle.

  5. Using an immersion blender or pouring carefully into a large blender, puree the soup. Blend until smooth.
  6. Add the coconut milk and additional seasonings to taste. Blend to combine
  7. Top with toasted pumpkin seeds, coconut cream, dash of smoked paprika if desired.
  8. Pour into trays and pre-freeze before freeze drying, then Freeze Dry.
  9. Store Appropriately (See Tips and Tricks for storage help)


Cycle Time:

I miss froze my soup so it was too thick. Cycle time was 56 hours in Medium with Premier Pump.


I powdered mine. Mine rehydrated at a 1:2 ratio powder to liquid. This can be thicker or thinner to taste.


*Large Tray = 8 Cups/tray Medium = 6 Cups/Tray Small = 4 Cups/Tray

Cycle times & rehydration for reference only. Your results may vary.

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Comments (1)

  • In the written recipe it says 1:2 ratio for rehydration but in the video you use a 1:1 ratio. Which do you prefer?


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