Apple and Butternut Squash Soup

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There’s nothing better than an easy-to-make, delicious soup on a cool day.

This Apple and Butternut Squash Soup was made entirely with organic produce from my Community Shared Agriculture “CSA” share (see to find one near you).

This recipe features delicious butternut squash that is rich in beta-carotene and vitamins A and C, all that can help to boost immunity which is key for fighting off the flu and cold this season.

You’ll also enjoy turnips that are a member of the cruciferous vegetable family along with broccoli, brussels sprouts, kale and cauliflower. These vegetables contain vitamins C, B, E and K in addition to key minerals such as calcium, potassium, magnesium and selenium.

When making this recipe you can use water as the liquid or you can use low sodium vegetable broth either purchased ahead of time.

Apple and Butternut Squash Soup

Apple and Butternut Squash Soup

Yields: 4 servings | Calories: 267 | Total Fat: 15g | Saturated Fat: 2g | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 48mg | Carbohydrates: 35g | Fiber: 6g | Sugar: 16g | Protein: 4g | SmartPoints (Freestyle): 10


  • 1 medium butternut squash, peeled and chopped
  • 1 sweet yellow onion
  • 3 small or 2 medium apples, peeled, cored, and chopped
  • 4 Tbsp. olive oil
  • 2 cups/500 ml low sodium chicken broth
  • 1/2 teaspoon sea salt
  • 1 teaspoon pepper
  • fresh cilantro for garnish (optional)


  1. Heat olive oil in a large pot over medium heat.
  2. Add chopped butternut squash, sweet yellow onion, apples and salt and pepper to pot and continue to cook on medium for 5-10 minutes, then reduce heat to medium-low and continue to cook until ingredients are softened, about 45 minutes.
  3. Once ingredients are softened add water or low sodium vegetable broth and continue to cook for another 5-10 minutes on medium heat until soup is warm.
  4. Remove pot from heat and add through blender or food processor, or use immersion blender.
  5. Garnish with fresh or dried cilantro and serve.

2 Comments on "Apple and Butternut Squash Soup"

  1. elaine alston  April 18, 2019

    Just want to check.. the soup, is the 297 calories per serving?

    • Nichole Furlong  April 21, 2019

      Yes, that is per serving.


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