Creamy Butternut Squash and Apple Soup
Creamy Butternut Squash and Apple Soup

Photo Credit

Getty Images

This Recipe

  • Skill Level: Beginner
  • Serves: 4
  • Start to Finish: 1 hour

Nutrition Facts

Amount per serving:
Total Calories: 241
  • 513mg Sodium
  • 13g Carbs
  • 3g Fiber
  • 7g Fat
  • 4g Saturated Fat
  • 8g Sugars
  • 5g Protein

This dairy-free yet creamy soup immediately transports me to the country where there are changing leaves and pumpkin patches. The combo of velvety squash, which is also an excellent source of beta carotene, and sweet apples tastes like a million bucks. And the finishing drizzle of real maple syrup is a decadent touch. This soup is amazingly versatile. You can also serve it as sauce for ravioli, dipping sauce for grilled cheese, or in mini portions as an appetizer.

Appropiate for: vegetarian, vegan (if yogurt is left out and butter substitute is used), clean-eating diets


  • 2 tablespoons unsalted butter
  • 1 onion, roughly chopped
  • 1 3/4 pound butternut squash, peeled, halved, seeded, and cut into 1-inch chunks (about 5 cups)
  • 2 apples (such as Fuji), halved, cored, and roughly chopped
  • 4 cups low-sodium vegetable stock
  • 1 cup unsweetened almond milk, divided
  • 2 tablespoons maple syrup
  • 1 teaspoon pumpkin pie spice, plus extra for serving
  • Nonfat Greek yogurt, for serving (optional)



1. Melt butter in a large soup pot over medium heat. Add onions and cook 10 minutes, stirring often, until caramelized. Add squash and apples, and cook, stirring occasionally, about 15 minutes until browned on all sides. Pour in 3 1/2 cups chicken broth and bring to a boil. Reduce heat to medium and simmer until apples and squash are tender, about 20 minutes, stirring often to make sure squash doesn’t stick to bottom of the pot. Transfer some soup to a blender (don’t fill the blender more than 2/3 full with hot soup, otherwise steam may force the lid off). Add 1/4 cup almond milk, maple syrup, and pie spices. Pulse to release some heat, then blend until smooth. Pour soup into a clean pot and repeat with remaining soup and remaining 3/4 cup almond milk, dividing it into 2 batches if necessary. If soup looks too thick, add up to 1/2 cup additional chicken broth.
2. Reheat soup on the stove until warmed through and serve with 1 dollop yogurt and extra pie spice sprinkled on top, if desired.

Recipe adapted from Pretty Delicious by Candice Kumai, Rodale Books, 2011

comments powered by Disqus