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+ servings
Creamy Butternut Apple Soup Easy Healthy Fall Recipe

Butternut Apple Soup

A creamy, spiced soup blending sweet butternut squash and apples with warming spices for a cozy fall dish that's perfect for dinner or meal prep.
Prep Time 20 minutes
Cook Time 40 minutes
Total Time 1 hour
Servings: 6 bowls
Course: Soup
Cuisine: American
Calories: 160

Ingredients
  

Base Ingredients
  • 1 large butternut squash about 3 to 3.5 pounds, cubed
  • 2 medium apples peeled, cored, chopped; Honeycrisp, Braeburn, or Granny Smith work well
  • 1 large yellow onion chopped
  • 2 tablespoons unsalted butter or olive oil for dairy-free
  • 2 cloves garlic minced
  • 1 tablespoon fresh ginger grated, or 1 tsp ground ginger
  • 1 teaspoon kosher salt plus more to taste
  • 0.25 teaspoon black pepper
  • 0.5 teaspoon ground cinnamon
  • 0.25 teaspoon ground nutmeg optional
  • 4 cups vegetable broth or chicken broth if not vegan
  • 0.5 cup full fat coconut milk or heavy cream optional for extra creaminess
  • 1 to 2 teaspoons maple syrup optional to balance tart apples
  • 1 tablespoon apple cider vinegar or lemon juice to brighten at the end
  • toasted pepitas, crispy sage, yogurt, or chili oil for serving

Equipment

  • Large Heavy Pot or Dutch Oven
  • Immersion Blender
  • Baking Sheet (for roasting)

Method
 

  1. Peel the butternut squash with a sturdy peeler, slice off the ends, halve lengthwise, and scoop out the seeds. Cut into one inch cubes. Peel and chop the apples. Chop the onion and mince the garlic and ginger.
  2. In a large heavy pot or Dutch oven, melt the butter over medium heat. Add the onion and a pinch of salt. Cook, stirring often, until the onion is soft and translucent, about 6 to 8 minutes.
  3. Stir in the garlic and ginger. Cook for about one minute, until fragrant. Add the cinnamon and nutmeg, and stir for another thirty seconds.
  4. Add the squash and apples. Sprinkle with salt and pepper. Stir to coat the cubes in the buttery onion and spices. Cook for three to four minutes so the edges start to shine.
  5. Pour in the vegetable broth and bring to a gentle boil. Reduce heat to a steady simmer. Cover partially and cook for twenty to twenty five minutes, until the squash is completely tender and a fork slips in without resistance.
  6. Turn off the heat. Use an immersion blender to puree the soup in the pot until very smooth. If using a countertop blender, work in batches, filling the jar no more than halfway and venting the lid. Blend until satin smooth, then return to the pot.
  7. Stir in the coconut milk or cream if using. Taste. If your apples were quite tart, add a teaspoon of maple syrup. If the soup tastes flat, add a splash of apple cider vinegar or lemon juice. Adjust salt and pepper.
  8. Ladle into warm bowls. Top with toasted pepitas, crispy sage, a swirl of yogurt, or a drizzle of chili oil.
  9. For roasted version, toss the squash and apples with oil, salt, and pepper, spread on a sheet pan, and roast at 400°F for 25-30 minutes until caramelized. Proceed with the pot steps beginning with the onion base.
  10. For slow cooker route, combine all ingredients except coconut milk or cream in a slow cooker. Cook on low for 6-7 hours or high for 3-4 hours until tender, then blend and finish with coconut milk or cream.

Nutrition

Calories: 160kcalCarbohydrates: 30gProtein: 3gFat: 3gSaturated Fat: 1gSodium: 240mgPotassium: 300mgFiber: 5gSugar: 15gVitamin A: 2100IUVitamin C: 4mgCalcium: 15mgIron: 1mg

Notes

This soup is forgiving, adaptable, and perfect for meal prep. It freezes well for up to three months. Serve with grilled cheese, a green salad, or roasted chicken for a complete meal.
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