Butternut Squash and Apple Soup

Winter is the season for soup. But rather than loading up on fatty, creamy, cheesy soups that go straight to your waist and hips, why not nourish your body and soul with soup that’s bursting with vibrant flavor and just happens to be good for you. Try our Butternut Squash and Apple Soup – it’s sweet and delicious and packed with antioxidants that will protect your heart, boost your immune system, and reduce inflammation.

More specifically, butternut squash is a heart-friendly choice, as it is low in fat and contains a good amount of fiber. Your bones will be thanking you for this soup, since butternut squash has a lot of potassium in it. Apples are great for helping to detoxify your liver and also lowers cholesterol levels.

This easy to make winter soup will leave you wanting more! Kids will love this soup as well, as the apple really gives a nice touch of sweetness. Healthy can taste yummy.

Butternut Squash and Apple Soup

Yield: 4 servings

Calories per serving: 89

Fat per serving: 0.1 g

Carbs per serving: 20.1 g

Protein per serving: 3.9 g

Fiber per serving: 4.5 g

Butternut Squash and Apple Soup


  • 4 cups cubed butternut squash
  • ½ cup onion, chopped
  • 1 carrot, chopped
  • 1 granny smith apple, peeled and chopped
  • 4 cups vegetable broth
  • Pinch cinnamon and cayenne


  1. Heat a large saucepan over medium-high heat and add 1 tbs. canola oil; when hot add onion and carrot and cook 5 minutes, until soft.
  2. Add squash, apple, and broth. Bring to a boil and then turn down heat to a simmer; cook 30 minutes, or until squash is soft.
  3. Puree (in blender or using an immersion blender) and add spices and salt (if necessary).
  4. Top with spiced pumpkin seeds, chopped apple (raw or roasted), roasted butternut squash (in picture), or chives.
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