Butternut Squash and Apple Soup
Roasting the butternut squash before blending concentrates its natural sweetness, which balances well against tart green apple and ground ginger in this smooth, warming soup. It takes roughly 50 minutes from prep to bowl and works well as a first course or a light main alongside crusty bread.
Equipment
- Large baking sheet
- High-speed blender or immersion blender
- Large soup pot
- Chef's knife
- Cutting board
Ingredients
For the Soup Base:
- 1 large butternut squash peeled, seeded, and cubed (about 4 cups)
- 2 tablespoons extra virgin olive oil plus more for roasting
- 1 large yellow onion diced
- 2 cloves garlic minced
- 2 medium Granny Smith apples peeled, cored, and chopped
- ½ teaspoon ground cinnamon
- ¼ teaspoon ground nutmeg preferably freshly grated
- ¼ teaspoon ground ginger
- 4 cups vegetable broth preferably low-sodium
- 1 tablespoon maple syrup pure, to taste
- 1 pinch sea salt to taste
- 1 pinch freshly ground black pepper to taste
For Optional Garnishes:
- 1 tablespoon toasted pumpkin seeds (pepitas)
- 1 cup a swirl of coconut cream
- 1 piece fresh thyme leaves
Instructions
- Preheat the oven to 400°F (200°C). Spread cubed butternut squash evenly onto a baking sheet, drizzle with olive oil, and season with a pinch of salt. Roast for 30–35 minutes or until edges are caramelized and tender when pierced with a fork.
- In a large soup pot, heat 2 tablespoons of olive oil over medium heat. Add the diced onion and sauté for 5–6 minutes until translucent and slightly golden.
- Add minced garlic, chopped apples, cinnamon, nutmeg, and ginger. Stir continuously for 2–3 minutes until fragrant and the apples begin to soften.
- Transfer the roasted squash into the pot. Pour in the vegetable broth and bring the mixture to a simmer. Cover and cook for 10–12 minutes for all ingredients to meld and soften thoroughly.
- Turn off the heat. Using an immersion blender (or high-speed blender in batches), blend the soup until completely smooth and creamy. Return to pot if using a blender.
- Stir in maple syrup, then season to taste with sea salt and freshly ground black pepper. Reheat gently if needed.
Notes
- For extra depth, roast the apples with the squash before adding to the soup.
- A squeeze of lemon juice at the end can add a bright finish, balancing sweetness.
- If short on time, use frozen cubed butternut squash—just roast it a few minutes longer to develop flavor.
Nutrition
Calories: 396kcalCarbohydrates: 37gProtein: 5gFat: 29gSaturated Fat: 20gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gSodium: 965mgPotassium: 942mgFiber: 6gSugar: 11gVitamin A: 20446IUVitamin C: 45mgCalcium: 118mgIron: 3mg
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