Butternut Squash & Apple Soup

A creamy vegetarian soup that consists of hearty butternut squash, a hint of tart apple, and just a dash of coconut milk. Topped with a  little fresh sage and toasted almonds and you have a cozy bowl of delicious soup.

Disclosure – This recipe was originally published on this blog in October 2016. However, I have updated the pictures and updated the recipe.

A Chill in the Air

In about one more week, it will be my favorite “weather” time of year. When the season really starts to change here in Northern California.

No longer warm but still sunny with just a hint of crispness in the air. When you need a light sweater in the mornings and can feel a definitely chill in the evenings. Perfect weather for scarfs, boots, wood burning in the fireplace, and soup for dinner.

I love soup in the fall!

Cozy Fall Dinners

This Butternut Squash & Apple Soup is perfect for weeknight dinners in the fall. The creamy texture is achieved by blending the hearty butternut squash with just a hint of tart apple. Add a little sweetness from coconut milk and you have yourself a delicious fall soup.

Ingredient Spotlight – Butternut Squash

As with most of the recipes I share, this soup is fairly easy to make. The most time consuming part is the chopping prep. It can be intimidating to purchase a whole butternut squash and then take it home and try to cut it up.

The best tip I’ve found for prepping a butternut squash –

• Put the whole squash in the microwave for 3 minutes before attempting to cut it
• This helps soften it a little bit, making it much easier to get your knife thru it
• Use a sharp knife and take your time cutting into the squash

Health Benefits of Butternut Squash

Butternut squash is a great in-season purchase right now. It’s full of vitamins and minerals that can help many different functions in the body.

1. Lower Blood Pressure – 1 cup of butternut squash contains about 500 mg of Potassium, which can help decrease blood pressure
2. Good Source of Fiber – 1 cup contains about 7 grams of fiber, which helps maintain regularity and promotes good gut health.
3. Reduced Inflammation – butternut squash contains certain antioxidants that promote anti-inflammatory responses in the body. This can help reduce joint pain or certain inflammatory related conditions like arthritis.
4. Promotes Good Vision – butternut squash is packed with beta-carotene and vitamin A, which promotes good eye site and helps reduce the risk of macular degeneration.

Putting It All Together

Once the chopping is done, basically it’s just adding items to a pot, brining to a boil and then simmering for 45 minutes or so.

You get the creamy texture of the soup by pureeing it all together in a blender once it’s done cooking.

I topped mine with a little drizzle of the coconut milk, some chopped sage leaves, and toasted almonds. This adds a great little crunch to an otherwise creamy soup.

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Butternut Squash and Apple Soup

A creamy vegetarian soup that consists of hearty butternut squash, a hint of tart apple, and just a dash of coconut milk. Topped with a  little fresh sage and toasted almonds and you have a cozy bowl of delicious soup. 

Course Soup

Cuisine Mediterranean

Keyword butternutsquash, soup, vegetarian

Prep Time 15 minutes minutes

Cook Time 50 minutes minutes

Total Time 1 hour hour 5 minutes minutes

Servings 4 servings

Author Brynn at The Domestic Dietitian

Ingredients

• 2 tbsp Olive Oil
• 1 Shallot diced
• 3 cloves Garlic minced
• 1 tbsp Turmeric
• 1 tsp Ground Cumin
• 1/2 tsp Salt
• 1 Butternut Squash peeled, deseeded and cut into cubes
• 1 Granny Smith Apple peeled, cored and chopped
• 12 oz Coconut Milk set aside 2 tbsp for garnish
• 2 cups Vegetable Stock

Optional Garnish - fresh sage, toasted almonds and drizzle remaining coconut milk

Instructions

• Heat 2 tbsp olive oil in a large saucepan over medium heat
• Add shallot and cook until translucent, about 4 minutes
• Stir in garlic, turmeric, cumin and salt
• Add chopped butternut squash, apple and coconut milk (remember to set aside 2 tbsp for garnish)
• Add just enough vegetable broth to cover the contents of the pot (about 2 cups)
• Bring to a boil and then reduce heat to low. Simmer for about 40 minutes, until butternut squash is tender to a fork
• Remove from heat and transfer contents of pot to a blender and puree until smooth (or you can use an immersion blender directly in your saucepan)
• Portion into serving bowls and garnish (if desired) with drizzle of coconut milk, chopped sage and almonds. 

Need More Squash Ideas

We have a thing for squash in the fall! One of our favorites includes this Chicken Carnitas Stuffed Acorn Squash.

Or this delicious Roasted Pumpkin with Feta and Pistachios recipe