It’s that time of year when a warm, soothing bowl of soup hits the spot. This highly nutritious Butternut Apple Soup is quick to put together, especially if you use butternut squash that is already cut up from your grocery store. It cooks in about 20-25 minutes.
This would be a great soup for the holidays. The sweetness of the apple compliments the winter squash so well, and the spices just take the flavors up a notch and turn this into a beautifully rich medley of flavors. Tip* I love saving the seeds, spicing and roasting them. You can use these as your topping or enjoy them as a fun snack.
This is another low in fat and high fiber dish, making this a wonderful comfort food without the bloat.
Butternut squash is a wonderful vegetable to enjoy during the winter months when the sun isn’t as strong. Nature knows its way, as its offering us the right veggies to protect our health at just the right times.
Butternut squash is loaded with vitamin A, C, E, B6, zinc, protein, folate and many other essential vitamins, and a cup of cubed squash offers more potassium than a banana.
Apples add another dose of health-boosting love with its phytonutrients, antioxidants, and fiber (keep the peel on). A diet rich in apples is extremely beneficial for your overall health, especially in gut health. They lower the risk of many diseases. It’s no wonder, “an apple a day keeps the doctor away,” actually may have some truth. Adding in that one piece of fruit, including the peel, could improve cardiovascular health equal to prescribing of cholesterol-lowering statins for everyone over age 50, according to a report published in BMJ (British Medical Journal).
I’d love to hear your feedback in the comments below for this Butternut Apple Soup recipe! If you have a photo, post it on my Instagram page, tag me using the hashtag #plantbasedcooking
| Prep Time | 25 minutes |
| Cook Time | 1 1/2 hour |
Servings | people |
- 1- 1 1/2 lb butternut squash (or use already cut squash from your market)
- 2 apples peeled, seeded and roughly chopped. Any kind will do.
- 2 1 qt cartons low sodium vegetable broth (I like Pacific's Organic Low Sodium)
- 1 onion chopped
- 1/2 cup celery chopped
- 1 1/2 tsp ground cumin
- 1/2 tsp fresh thyme chopped
- 1/2 tsp ginger ground
- 1/2 tsp coriander ground
- 1/4 tsp cinnamon ground
- 1/4 tsp cayenne pepper
- sea salt and pepper to taste
Ingredients
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- Preheat oven to 400°F. Cut the butternut squash in half and remove seeds. *see note below.
- Put the squash halves in a large baking pan filled with a small amount of water and lightly sprayed with oil. Bake for about 45 minutes until they are tender when poked with a fork. Cool and remove flesh.
- Note: if you're using store-bought, already cut up squash, place on parchment in a baking sheet and bake for 20-25 minutes or until tender.
- In the meantime, water sauté the chopped onion and celery for a few minutes.
- Add the apples, the butternut squash, and the rest of the ingredients.
- Cook for about 45 minutes until the apples are soft and the vegetable flavors have blended. Add more water if the soup is too thick.
- Cool slightly before putting the soup in a blender. Carefully blend on slow speed. Optionally, you can use an immersion blender
- Turn up the blender to finish off the soup to a creamy smoothness.
- Serve in bowls with the roasted seeds, if desired.
- *If you're so inclined, you can roast the seeds with the squash on a baking sheet in the oven for about 15 minutes until they are crisp. Clean the seeds under running water in a colander. Place on an oil-sprayed cookie sheet and add a little salt. Check on them until they are your desired doneness.
We’re a little confused about step 7. Put half the soup into a container of a blender? Does that mean put it in a blender?
Cover with a paper towel to prevent splatter? Wouldn’t putting the cap on the blender do the same thing? And why only half the soup? Shouldn’t it all be blended?
Hi John, I’ve updated the recipe to make it less confusing. And, yes, you’re right, the whole soup should be blended. Thanks for bringing this to my attention.