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The Best Butternut Squash Soup with Apple

by Amna Munir
The Best Butternut Squash Soup Calories

This butternut squash and apple soup are rich as well as flavorful for autumn. Along with this, it is really difficult to believe it uses only 8 ingredients as well as being entirely vegan. While just requiring 8 healthful ingredients as well as about 30 minutes to prepare, this soup packs a powerful taste punch.

How To Make Butternut Squash and Apple Soup

Add the spices as well as garlic after the onion and apple have been cooked until consistent. Bring to a boil the butternut squash, coconut milk, as well as vegetable broth. Blend after the squash has simmered until fork soft, as well as enjoy. The soup will be smooth and creamy whether you use an immersion blender as well as a stand-up blender to blend it.

Although adding apples to soup may seem like a smart idea, it works surprisingly nicely in this dish. In addition to giving the squash extra depth of flavor as well as cutting through the richness of the coconut milk, tart Granny Smith apples also go incredibly well with the fall seasonings as well as sage as well as rosemary.

Except that it is completely dairy as well as oil-free, this butternut squash, as well as apple soup, tastes precisely like the soup a family friend used to make at Celebrations. To garnish this soup, I prefer to reserve a few teaspoons of coconut milk. The presentation is enhanced by the addition of black pepper, in particular.

Butternut Squash Soup with Apple Time-Saving Suggestions

You can purchase pre-chopped butternut squash as well as onions if you are in a hurry. When necessary, the soup can be frozen as well as made up to three days in advance.

Additionally, you may keep it in the freezer for up to a month. Do not even worry about chopping everything because it will all get blended if you choose to cut.

Butternut Squash and Apple Soup Recipe

Prep TimeCook TimeTotal TimeServings
10 minutes25 minutes35 minutes6


  • 1 tablespoon of olive oil
  • 3 cups of vegetable broth
  • 1 small yellow diced onion
  • 1 diced Granny smith apple
  • 2 to 3 cloves of minced garlic
  • Salt as well as black pepper to taste
  • 1 13.5-ounce can of light coconut milk
  • 1 teaspoon of finely chopped fresh sage
  • 1/2 tablespoon of chopped fresh rosemary
  • 1 small butternut squash, peeled as well as diced about 5 to 6 cups and 800 g


  • Oil is added to a large soup pot that has heated to medium for oil-free add a splash of vegetable broth
  • Add the onion and apple, as well as cook for 3 to 5 minutes, or until the onion is transparent.
  • Garlic, rosemary, sage, as well as a pinch of salt, should add
  • The squash, coconut milk, as well as vegetable broth, are then added after continuing to cook for an additional 1 to 2 minutes
  • When the mixture is boiling, turn the heat down to medium-low, cover the pan, as well as simmer for 10 to 12 minutes, or until the squash is soft to the fork
  • Pour the soup into an upright blender and blend at high speed to achieve the same results, as well as carefully use an immersion blender to carefully blend the soup until smooth
  • Serve as desired, leftovers can be frozen for up to a month as well as kept for up to 5 days in the refrigerator

Another apple variety would not work well in this recipe; Granny Smith offers a wonderful, distinctive tart flavor. Almond, as well as soy milk, can be substituted for coconut milk, but the resulting soup would not be as creamy.

This one is going to have air-frying butternut squash, which is both a great side dish as well as a snack. Both the delicious flavor as well as the taste will cause you to think of autumn.

Mellow Butternut Squash Recipe

The Best Butternut Squash Soup with Apple

Mellow butternut squash is combined with tart, sweet apples to create a soup fit for Celebrations. Coriander, ginger, chili, cumin, as well as other strong flavors are also present.


  • 1 medium diced onion
  • 2 teaspoons of coarse salt
  • 1/2 teaspoon of ground ginger
  • 1 tablespoon of unsalted butter
  • 1/4 teaspoon of cayenne pepper
  • Sour cream for garnish (optional)
  • 1 1/2 teaspoons of ground cumin
  • 1/2 teaspoon of ground coriander
  • 1/4 teaspoon of freshly ground black pepper
  • 2 1/2 cups of water as well as more if needed
  • 1 jalapeno chili thinly sliced for garnish (optional)
  • 4 red or golden apples, peeled, cored, as well as chopped
  • 1 butternut squash of about 2 pounds as well as peeled, seeded, and chopped
  • 2 cups of homemade as well as store-bought low-sodium chicken or vegetable stock
  • Along with this, 1 apple with finely diced as well as tossed in lemon juice, for garnish (optional)


  • In a sizable saucepan set over medium heat, melt the butter
  • Add the onion as well as sauté it for approximately 4 minutes, stirring occasionally, until it starts to soften
  • Cook for about 10 minutes, stirring periodically, after adding the squash
  • Add the water, stock, apples, salt, nutmeg, coriander, ginger, and cayenne, as well as cumin (just enough to cover). up to a boil
  • Cook for 30 minutes with the heat reduced to a simmer, and then once the veggies are very soft
  • Return to the pot after batch-pureeing in a blender or food processor until smooth
  • If required, thin with additional water while heating on low. Ladle into small bowls to serve, top with sour cream, sliced jalapenos, as well as diced apples, if preferred

Make the soup ahead of time as well as store it in the fridge for up to 3 days as well as the freezer for up to a month. Let the soup cool completely before storing it in an airtight container. Thaw frozen soup overnight in the refrigerator, then gently reheat before serving.


This soup with butternut squash and apples is filling as well as tasty for autumn. It is quite tough to realize that it is completely vegan and has just a few ingredients. The preparation time for this soup is only approximately 30 minutes, but it tastes much more flavorful than that.

It has few healthy ingredients. If you are in a hurry, you can buy butternut squash as well as onions already diced. The soup can prepare up to three days ahead of time as well as frozen as needed.

Furthermore, you can store it in the freezer for a month. Along with this, if you choose to cut, there is no need to even worry about chopping everything because it will all get blended.

The soup can be prepared in advance as well as stored in the refrigerator for up to 3 days or sometimes in the freezer for up to a month. Before placing the soup in an airtight container, allow it to cool fully. Before serving, gently reheat frozen soup after it has thawed overnight in the refrigerator.

Butternut squash has a variety of strong antioxidants, including vitamin C, vitamin E, as well as beta-carotene. Antioxidants help to reduce cellular damage and inflammation, which may help to reduce your risk of developing a variety of chronic diseases.

Butternut squash’s strong antioxidant content may have anti-inflammatory qualities that reduce the risk of inflammatory conditions like inflammatory arthritis.


Is pumpkin healthier than butternut?

Compared to pumpkin, butternut squash has twice as much iron as well as an advantage in vitamin A and C content. Additionally, it’s a good source of potassium, magnesium, as well as vitamin E. It has more than twice as much nutritional fiber as pumpkin and is richer in calories as well as complex carbohydrates.

Is butternut squash an inflammatory food?

Butternut squash’s strong antioxidant content may have anti-inflammatory qualities that reduce the risk of inflammatory conditions like rheumatoid arthritis.

What seasonings enhance butternut squash?

Since they go nicely with the rest of the dish, I prefer to season the squash with dried thyme, oregano, as well as rosemary in addition to the herbs de Provence. Furthermore, using cayenne powder gives you an appealing combination of sweet, salty, as well as spice.

Can you consider butternut squash a superfood?

Numerous potent antioxidants, such as vitamin C, and vitamin E, but also beta-carotene, are present in butternut squash. Inflammation but also cellular damage are both decreased by antioxidants, which may lower your chance of developing several chronic diseases.

Is Butternut squash a food that causes inflammation?

The high antioxidant content of butternut squash may have anti-inflammatory properties that lower the risk of inflammatory diseases like rheumatoid arthritis.

What can I include in my soup with butternut squash?

Toppings for butternut squash soup include a dollop of sour cream, Greek yogurt, a drizzle of heavy cream, as well as cream fraiche.

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