• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Chef in Medicine

Trustworthy, evidence-based nutrition and health information combined with cooking tutorials so that you can create delicious, healthy food

  • Home
  • About
    • About Chef in Medicine
    • A Chef’s Unlikely Journey into Medicine
    • Publications + Media
  • Recipes
  • Posts
    • Health
    • Tutorials
  • Store
    • Books & Resources
    • Ingredients
    • Kitchen Equipment
  • Culinary Medicine Curriculum
  • Contact

Butternut Squash and Apple Soup

November 14, 2017 By Chef Michelle Hauser MD Leave a Comment

Butternut Squash and Apple Soup

During cold and rainy seasons, soup is just the thing to warm you up. This butternut squash and apple soup is hearty and full of fiber, vitamin A, quercetin (a flavonoid with many health benefits found in apples), healthy fats, and spice mixes that contain compounds thought to have anti-cancer and anti-inflammatory properties. Blending the ingredients also gives you a luscious, creamy soup without all the saturated fat and cholesterol found in similar cream-based soups. Using water instead of chicken stock helps cut sodium and makes it a good choice for those with high blood pressure.

Print

Butternut Squash and Apple Soup

Butternut Squash and Apple Soup
  • Author: Chef Michelle Hauser MD
  • Yield: 4 bowls or 8 cups 1x
Scale

Ingredients

  • 2 tbsp olive oil
  • ½ large butternut squash, peeled, cut into 1-inch pieces
  • 1 small (or ½ large) sweet potato, peeled, cut into 1-inch pieces
  • 1 small onion, cut into 1-inch pieces
  • 1 small green apple, cored (but skin left on), cut into 1-inch pieces
  • 1 tsp curry powder
  • 1 tsp ras el hanout, garam masala, or another 1 tsp curry powder
  • Pinch of cayenne pepper
  • 2–3 cups water or low-sodium chicken stock
  • 1–1/2 tsp agave syrup or honey, or to taste
  • Juice of 1/4 lemon
  • Freshly ground black pepper, to taste
  • Salt, to taste (optional)

Instructions

  1. In a 4-quart stockpot, heat the oil over medium heat.
  2. Add squash, sweet potato and onion, stir to coat with oil. Then add 1/2 cup of the water. Cook, stirring frequently, until onion is translucent, about 5 minutes.
  3. Add the apple. Cook, stirring frequently, for 2-3 minutes.
  4. Add curry powder, ras el hanout (or garam masala or more curry powder), cayenne, and a couple pinches of salt (only add salt at this stage if you’re using water instead of the low-sodium stock because the stock still has salt). Stir over the heat for about 1-2 minutes, or until the spices are fragrant.
  5. Add remaining water or chicken stock. Water or stock should almost cover the vegetables. Bring to a boil, then reduce heat to a simmer and cook uncovered for 20-30 minutes or until the vegetables are soft when stabbed with a fork.
  6. Remove the pot from the stove, and blend. You can do this any of the following ways – puree with an immersion blender, blend in batches in a blender or food processor until smooth. Alternatively, if you don’t have any of these appliances, mash with a potato masher.
  7. Season with honey/agave, lemon juice, black pepper and salt.
  8. Serve right away, or chill and serve later. Delicious garnished with chopped cilantro or a drizzle of aged balsamic vinegar and served with crusty, whole-grain bread. Can be frozen for reheating at another time.

Notes

  • Store in an airtight container in the refrigerator for up to a week or separate into desired serving size containers and freeze. Reheat in the microwave or on the stovetop.
  • Great served with a crisp green salad dressed with vinaigrette or another green vegetable to add contrast in color and heaviness.

Nutritional Info (per cup): Calories 82, Total Fat 3.6g, Saturated Fat 0.5g, Cholesterol 0mg, Sodium 230mg, Total Carbohydrate 12.6g, Dietary Fiber 2.4g, Sugars 4.5g, Protein 1g, Vitamin A 36%, Vitamin C 19%, Calcium 4%, Iron 3%

Nutritional Info (per bowl): Calories 163, Total Fat 7.1g, Saturated Fat 1g, Cholesterol 0mg, Sodium 461mg, Total Carbohydrate 25.2g, Dietary Fiber 4.7g, Sugars 9g, Protein 2g, Vitamin A 71%, Vitamin C 38%, Calcium 8%, Iron 6%

Filed Under: Dairy-free Recipes, Gluten-free Recipes, Main Dishes, Side Dishes, Soups & Stews, Vegan Recipes, Vegetarian Recipes

Previous Post: « Basic Techniques: Vinaigrette Salad Dressing
Next Post: Award-winning Vegan Pumpkin Pie »

Reader Interactions

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

★☆ ★☆ ★☆ ★☆ ★☆

Primary Sidebar

Join the CIM Community!

Welcome to the CIM community! Check your email to confirm your subscription and be on the lookout for new content coming your way.

There was an error submitting your subscription. Please try again.

Powered by ConvertKit

Chef Michelle Hauser, MD

avatar for

chefinmedicine

Michelle Hauser
Setting up for dinner at our SURG244 (Teaching kit Setting up for dinner at our SURG244 (Teaching kitchen elective for MD & PA students) final-beautiful cello accompaniment by one of our multitalented students. @stanford.med #culinarymedicine
Another fantastic end to a fantastic class! SURG24 Another fantastic end to a fantastic class! SURG244: Teaching Kitchen Elective for MD and PA Students is so inspiring. I am proud of all of my students. They’ve made so much progress over the quarter the food and insights into food and health tonight did not disappoint! Thank you all! #stanfordmedicine #culinarymedicine #foodasmedicine #foodismedicine #stanfordgensurg
Delicious dessert that are healthy, too! Banana Delicious dessert that are healthy, too! 

Banana bread (made egg- and nut-free), and the 3 pleasures—chocolate, fruit & nuts

#CulinaryMedicine #foodismedicine #bananabread #healthycooking #chocolate #fruit #nuts #eggfree #nutfree
Another amazing quarter! The students in the Stanf Another amazing quarter! The students in the Stanford Teaching Kitchen Elective for MD/PA Students never fail to impress. Here is the spread they put on tonight for their final. So humbled and grateful to be part of this journey. #CulinaryMedicine #foodismedicine #stanfordmedicine @stanford.med #teachingkitchen #deliciousandnutritious
It’s been a whirlwind here and I have not been g It’s been a whirlwind here and I have not been good about keeping up with pictures. BUT, Here are some mouthwatering examples of the delicious and healthy breakfast options we created in class this week. Buddha bowl with tofu scramble and lemon tahini dressing, a yogurt parfait, and steel-cut oats piled with toppings. #ChefInMedicine #DoctorIsInTheKitchen #TeachingKitchen #stanfordmedicine #breakfast #eatmoreplants #healthy #nutrition #culinarymedicinecurriculum @aclifemed @stanford.med
Cheesy plant 🌱 based fondue is a total hit with Cheesy plant 🌱 based fondue is a total hit with infants and big kids alike-Served with roasted potatoes, blanched broccoli and green beans, vegan meatballs, artisan bread and mango (which did not get dipped in fondue)

#chefinmedicine #Kidseathealthy #funandhealthy #kidfood #everyonefood #Culinarymedicine #foodismedicine @aclifemed #lifestylemedicine
Figs from the neighborhood-urban foraging #figseas Figs from the neighborhood-urban foraging #figseason #yum #figs #chefinmedicine #urbanforaging #fruit #summerfruit
Veggies and kids: fruit rainbow, polenta sun, bro Veggies and kids: fruit rainbow, polenta sun,  broccoli and cauliflower trees, new colors and textures, kiddo eating the first cherry tomato she grew with me in the garden. Gotta make veggies fun! #cookingwithkids #chefinmedicine #fruitandveg #healthykidsfood #healthykids #playwithyourfood
Stanford Scope covering the culinary med course #c Stanford Scope covering the culinary med course #culinarymedicine #stanford #nutrition https://scopeblog.stanford.edu/2022/05/27/nutrition-meets-health-through-culinary-medicine/
Made in a cooking class with my patients today: Ch Made in a cooking class with my patients today: Chana masala and roasted cauliflower with cumin & coriander; fruit chaat #IndianFood #culinarymedicine #chefinmedicine #chanamasala #fruit chaat #foodismedicine
Mise en place for chana masala with my patients to Mise en place for chana masala with my patients today— Clockwise from the top: garam masala, turmeric, asafoetida, ground cumin, salt, cloves, cinnamon stick, green cardamom, bay leaf, whole cumin seeds, red chili powder (rashampatti) is in the center. #foodismedicine #culinarymedicine #chefinmedicine #indianfood #chanamasala
Gorgeous Buddha Bowls and Steel Cut Oats from toda Gorgeous Buddha Bowls and Steel Cut Oats from today’s Teaching Kitchen course for MD & PA students-photo by the talented @soulfoodsalon (who frequently joins the course as volunteer faculty-thank you!) @stanford.med @chefinmedicine #culinarymedicine
Stanford MD & PA students graduate from the teachi Stanford MD & PA students graduate from the teaching kitchen with honors-so much delicious food shared at the final potluck tonight. Everything had a story, showcased a lesson from the course and students reflected on what they learned that would most help them counsel patients on dietary changes. #culinarymedicine #stanfordmedicine @stanford.med #meded #teachingkitchen @soulfoodsalon #worldflavors #unapologeticallydelicious #healthycooking
Fruit forward desserts prepared by Stanford MD & P Fruit forward desserts prepared by Stanford MD & PA students-SURG 244 The Doctor is In (the Kitchen)—teaching kitchen elective. So delicious 😋-thanks to Drs. Elizabeth Shepard, Sue Kim, and Christopher Gardner along with Lindsay Kennedy, PA and for volunteering to share the overlap of their work and culinary medicine with the students! #CulinaryMedicine #FoodIsMedicine #Dessert #TeachingKitchen #FruitForward #DessertFlip #Nutrition #MedicalEducation #MedEd #stanfordmedicine
The Dietary Spectrum: When Food Becomes Medicine-- The Dietary Spectrum: When Food Becomes Medicine--Keynote presentation filled with tips on guiding patients to make dietary behavior changes. #LM2021 #nutrition #foodasmedicine #behaviorchange #obesitymedicine #culinarymedicine lmconference.org/2021/LM21/index.asp
Just finished a fantastic session with @spiceboxtr Just finished a fantastic session with @spiceboxtravels on implementing culinary medicine in clinical practice! Check out the rest of the American College of Lifestyle Medicine 2021 Annual Conference for a recording and other lifestyle medicine CME opportunities. #LM2021 @aclifemed #CulinaryMedicine #LifestyleMedicine #ObesityMedicine
Load More... Follow on Instagram

Search

Popular CIM Posts

Healthy Pancakes

Pancakes-making them healthier without making them taste healthy

Posted on October 1, 2012
Stanford Teaching Kitchen

Stanford’s Teaching Kitchen Course for Medical Students

Posted on May 8, 2017
Salting food

The Best Ways to Cut Back on Salt

Posted on December 22, 2016
Vichyssoise Potato Leek Soup

Vichyssoise Reimagined (aka. Potato Leek Soup)

Posted on November 12, 2016

Footer

Copyright © 2023 · Foodie Pro Theme On Genesis Framework · WordPress · Log in