Butternut Squash and Apple Soup

Butternut Squash and Apple Soup



  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.


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%