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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.

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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

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Chef Michelle Hauser, MD

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Michelle Hauser
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
Eat More Plants bite-sized chat today 10AM PST/12 Eat More Plants bite-sized chat today 10AM PST/12 CST for Lifestyle Medicine Week #ACLifeMed #lifestylemedicine #foodismedicine
Ready to record a bite-sized chat on the WHAT, WHY Ready to record a bite-sized chat on the WHAT, WHY, and HOW to Eat More Plants for #LMWEEK. Register at the link above for this and other chats on Lifestyle Medicine topics throughout the week (5/31-6/4) #ACLM #lifestylemedicine #eatmoreplants #foodismedicine
Gorgeous salad from @spiceboxtravels new book, Spi Gorgeous salad from @spiceboxtravels new book, Spicebox Kitchen. Highly recommend! My patients really enjoyed this as well. Orange & Olive Salad with Almonds #chefinmedicine #bloodoranges #salad #spiceboxkitchen #mediterraneanfood #eattherainbow #plantbased #wholefood #vegan #glutenfree
So excited to receive my copy of Spicebox Kitchen So excited to receive my copy of Spicebox Kitchen written by my super talented friend, and doctor-chef, @spiceboxtravels ! I made the Gado Gado tonight and it was enjoyed by all. Can’t wait to try more of her delicious recipes. Do yourself a favor and get this book! #spiceboxkitchen #flavor #spice #culinarymedicine #chefinmedicine
The next adventure—I am officially joining the D The next adventure—I am officially joining the Dept of Surgery as Clinical Associate Professor at Stanford! I am looking forward to working with new colleagues to build a medical/lifestyle weight loss program at Stanford that brings together the best of weight management, internal medicine, lifestyle medicine, culinary medicine, and other specialties to provide multidisciplinary care for patients with overweight and obesity. (I will remain in my other positions as well.) #stanfordmedicine  #obesitymedicine #lifestylemedicine #culinarymedicine #stanfordgensurg #stanfordsurgery #stanfordhealthcare
Second COVID-19 vaccination ✅ So thankful to be Second COVID-19 vaccination ✅ So thankful to be fully vaccinated! #chefinmedicine #covid_19 #vaccine #covidvaccine #pandemic #protectingmeprotectingyou #protectingmyfamily
Excellent Ramen on a chilly day. This was from a h Excellent Ramen on a chilly day. This was from a highly adapted version of Easy Vegan Ramen from @minimalistbaker , but if you follow the recipe it’s sure to turn out delicious 😋 I plan to adapt the broth for Pho next time #chefinmedicine #vegan #plantbased #ramen #eatmoreplants #tofu #soup
Thankful for our little family, our health, having Thankful for our little family, our health, having a roof over our head and food on our plates. Really missing family, too. It has been a year since I’ve seen my parents and siblings, grandparents, and so on. Hoping 2021 brings us together again. Thankful for FaceTime and Zoom in the meantime.
Cooking Demo filming today for Healthy Kitchens, H Cooking Demo filming today for Healthy Kitchens, Healthy Lives: Plant-forward Plate Strategies in the Relentless Pursuit of Deliciousness. Join the virtual conference Feb 3-5, 2021 #CIAHKHL #chefinmedicine #plantforward #plantbased #wholefood #delicious #healthymeals #CulinaryMedicine #TeachingKitchens #CookingIsMedicine #nutrition
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