Dairy Free,  Gluten Free,  Healthy,  Lunch,  No Refined Sugar,  Recipe,  Vegetarian

Fall Squash Soup

Beautiful and full of fall, this soup is rich, hearty and healthy. It’s also dairy free and gluten free- only vegetables and spices!

Recipe inspired by Woman Code. For a list of the cycle syncing food WomanCode has inspired me to create, click here.

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Fall Squash Soup

Prep Time20 minutes
Cook Time1 hour 15 minutes
Course: Main Course, Side Dish, Soup
Cuisine: American
Keyword: butternut squash, healthy recipe, soup, vegan friendly, vegetarian
Servings: 6 servings
Calories: 174kcal


  • 2 tbsp avocado oil or other healthy oil
  • 1 small onion chopped
  • 1 leek sliced and rinsed
  • 2 stalks celery chopped
  • 2 carrots chopped
  • 3 tsp fresh garlic minced
  • 2 medium yukon gold potatoes peeled and finely cubed
  • 1 butternut squash peeled and cubed
  • 32 oz vegetable stock
  • salt and pepper to taste
  • 1/2 tsp nutmeg
  • pinch cayenne


  • Add oil and all vegetables to a large stock pot. Cook down for at least 10 minutes.
  • Add stock and bring to a boil. Simmer for 45 minutes.
  • Blend with an immersion blender, or carefully with a standard counter top blender.
  • Top as desired (I used sunflower seeds) and enjoy!!


Sodium: 632mg | Calcium: 88mg | Vitamin C: 42mg | Vitamin A: 17254IU | Sugar: 7g | Fiber: 5g | Potassium: 793mg | Calories: 174kcal | Saturated Fat: 1g | Fat: 5g | Protein: 3g | Carbohydrates: 32g | Iron: 2mg

This recipe has 7 of the recommended Luteal Phase foods:

  • onions
  • leeks
  • garlic
  • celery
  • carrots
  • potatoes
  • squash

Have you tried making this recipe? Are you cycle syncing? I’d love to hear your feedback. Please comment and rate! Peace & love, jenni

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The Nerdy Gourmet
The Nerdy Gourmet

Hi friends!! I’m Jenni, The Nerdy Gourmet. I love books and I love food. Combining the two with a splash of travel has become my passion. I am a self taught cook/baker and I believe that everyone can cook from scratch! I’m here with recipes and Nerdy Tips to help along the way.  
I review books, mostly ‘read’ via audio, and I create recipes inspired by the story lines. Sometimes if I am deeply moved by a story, I will travel and try my best to experience the book- and bring you along via my blog! I provide all the photographs and content for the Nerdy Gourmet (unless otherwise noted). 

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