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
- Yield: 4 bowls or 8 cups
- 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)
- In a 4-quart stockpot, heat the oil over medium heat.
- 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.
- Add the apple. Cook, stirring frequently, for 2-3 minutes.
- 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.
- 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.
- 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.
- Season with honey/agave, lemon juice, black pepper and salt.
- 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.
- 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%