You are here

Creamy Butternut Squash and Apple Soup

Creamy Butternut Squash and Apple Soup


  • 2 tablespoons unsalted butter
  • 1 onion, roughly chopped
  • 1 3/4 pounds 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

Nutrition Information

Per serving: 241 kcal cal., 7 g fat (4 g sat. fat), 513 mg sodium, 3 g fiber, 8 g sugar, 5 g pro.. Percent Daily Values are based on a 2,000 calorie diet


Add a comment