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Butternut Squash Apple Soup

butternut squash apple soup recipe

This simple and healthy butternut squash soup recipe will warm your belly on those cold winter days.

Tis the season for all things squash and pumpkin. On the menu tonight? Butternut squash apple soup spiced with sweet, warming cinnamon. If you’re looking for an easy soup recipe this one is great for beginners.

My younger son loves this soup and I do too –sometimes I even eat it with a little protein (such as eggs or turkey) for breakfast.

Butternut Squash Apple Soup

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  • 2 tablespoons olive oil
  • 1 medium onion, diced
  • 1 medium butternut squash, peeled, seeded and diced into 2 inch cubes
  • 3 apples, peeled, cored and sliced
  • 1 teaspoon ground cinnamon
  • 8 cups stock or water
  1. In a large pot warm oil
  2. Carmelize onion, sautéing 10-15 minutes until golden brown
  3. Add squash cubes, apple slices and cinnamon and cook for 10 minutes
  4. Pour stock into pot and bring mixture to a boil
  5. Reduce heat and simmer for 30 minutes
  6. In a vitamix, puree soup in very small batches (for safety)
  7. Serve hot

Here are some notes on this recipe:

  • Feel free to make this soup with other types of winter squash such as pumpkin, acorn, delicata, etc.
  • I used a 2 ½ pound butternut squash for this recipe (weight is prior to peeling and de-seeding)
  • Experiment with other warming spices such as ginger and nutmeg
  • I used Braeburn apples in this soup; feel free to experiment with other types of apples

Squash is a very healthy, hearty, nutrient dense vegetable, full of carotenoids and other beneficial antioxidants. Further, it is thought that squash is both anti-inflammatory and helpful in regulating blood sugar.

In my house we love eating squash because of its delicious, sweet flavor, and are happy to reap the secondary (health) benefits. What is your favorite winter squash recipe?

For more ideas on how to cook squash, check out these healthy recipes:
-Squash Pie
-Squash Fries
-Squash Latkes


posted on November 3, 2011, 35 comments

  1. This is pretty much how I make my butternut squash soup. We love it! I like to call it Sunshine Soup :)

  2. Karen

    Sounds Good :) Now I know what I’m going to do with my squash…lunch!

  3. Caroline

    We love butternut squash soup at our house. I like to add apples too, another nice addition is a sweet potato. I use a hand blender to mix it up right in the pot… Seems to do the trick. Cinnamon & Nutmeg are my seasonings of choice. My 2 year old daughter shoves her little spoon in her mouth so fast whenever we have this soup. :-) its a great soup for
    Kids.

  4. Laura

    What variety of apple do you use?

  5. Jessy (squeezetheday) @ squeezetheday.wordpress.com

    I love that this is super simple! Bookmarked. ;)

  6. Dianne

    Any tips on peeling and dicing the squash for someone with arthritic old hands? It sounds like a lovely soup.

    • Cindy

      I just made this soup this week too. I love it. I hate peeling squash; so I cut it in half, scoop out the seeds, and roast it in the oven for 1 hr or so depending on size. Then proceed with the rest of the recipe. It so easy and delicious.

  7. Noel

    This looks delicious and easy, except for the squash peeling.
    I wonder if there’s an easier way to peel squash besides using a peeler — esp. for bumpier varieties like acorn and pumpkin. I suppose one could also roast, scoop, then decrease simmering time before pureeing.
    : )
    Noel

  8. Riki Shore @ rikishore.com

    This soup looks delicious and I can’t wait to try it. My favorite winter squash recipe right now is Spaghetti Squash with Bacon and Garlic – at least in part because my husband has mastered making it for me!
    http://rikishore.com/2011/11/spaghetti-squash-with-bacon-and-garlic/

  9. This is one of my faves and your recipe looks amazing! Thanks so much, this will be made in my house this week!

  10. This sound wonderful and it’s naturally gluten free too!

  11. Jess

    I have never made a soup before and this was very simple to make but tastes complex. Good with chopped apple on top.

  12. Vanessa Pinter

    That sounds really good. My favorite recipe is very simple. In the morning as we are getting ready for school I scoop out the flesh of half a squash leftover from dinner into the blender, add some reduced bone broth and cream, some salt and garlic powder and blend.

  13. Vanessa Pinter

    Oh, I forgot, once I added chopped leftover bacon and garden tomatoes into the soup – that was great!

  14. Primal Toad @ primalsmoothies.com

    We have a butternut squash chilling here in the kitchen… hmmm….

  15. Ana Fernández

    Dear Elana,

    My mom cooks this soup very often, she usually adds a bit of Spanish cheese, which is amazing, from my point of view it really improved the whole recipe, I think you sould try it too, you won´t regret it, just have a look at this website, I´m sure you´ll love it.
    kind regards
    Ana
    http://www.asturiascheese.com/spanish-cheese

  16. Heather

    We enjoyed this soup both flavor and super easy to make. I wanted to share that I used 1/2 tsp of garam masala, 1 tsp lemon zest and about 1/2 tbsp of grated frozen ginger root. Warm but not “spicy” and great for the head cold season! My 5 yr old son drank the soup from bowl. We stirred in a tsp of greek yogurt for the boys and I loved it the day after on a cold overcast day.

  17. Erica Dinner

    Total winner – roasted the squash first – so easy so yummy and it has been my breakfast all week – will have to make another batch this weekend.

  18. Jenifer

    Made this and loved it. Thought it needed a little salt (but I like salt). I topped it with blue cheese and sliced almonds, it added the right amount of balance of salty and sweet with this sweet soup!
    Elana, you have any good german pancake recipes?

  19. Ginette

    I made this soup for lunch today and the kids just loved it!! I did too!

  20. Heidi @ Adventures of a Gluten Free Mom @ adventuresofaglutenfreemom.com

    I’ve been craving this since California, thanks for posting the recipe!

  21. tafino @ tafino.net

    Its a very easy way to make one healthy and delicious soup. I use to do it with pumpkin. I will try your way next time. Great photo!

  22. Jennifer F.

    Can you freeze this soup for later use?

  23. Amy (Savory Moments) @ savorymomentsblog.blogspot.com

    This soup looks so lovely and the colorful is so appealing. I love squash soup with apples and/or pears. I also love your rooster napkin.

  24. lerato Macheli @ notavailable

    I enjoyed this receipt and i will like to get more soup receipts for kids and what to serve them with.thank you very much.

  25. Sloane

    hi! approximately how many servings does this recipe make? making it for RH on Sunday. Please let me know and thnak you for all of your beautiful work.

  26. Kate P

    From someone who made this last night to freeze, I was a bit unhappy with the overwhelming amount of onion in the soup. I was afraid of adding a whole onion and added about 2/3 of one, but it’s still too much for me. If you aren’t a fan of a lot of onion, I would recommend about half of one so that it does not overwhelm the Butternut and Apple flavors. I also added ginger, nutmeg, and an extra butternut squash. I let it cook a lot longer once pureed, so that I got a nice, thick soup (only added 7 cups of filtered water).

  27. Rochelle Dobson

    This was great, I feel that I had to throw out over 3/4 of the stock to keep mine on the thick side, but I might have not added enough squash. It tasted great, I feel great after eating it.

    I added in some agave, all-spice, nutmeg, cinnamon, garlic salt and ground ginger. I like things a little heartier and with a little more spice. Thank you Elena!

  28. Dianne Haupt

    I noticed what looks like sage on the top of the bowl, and it reminded me that I made butternut soup recently with fresh sage cooked into it, and I thought it was a lovely flavor combination.

  29. Tracy

    Just made this tonight…yum! I used a roasted squash that I prepared yesterday, and made it with 4 cups chicken broth & 4 cups water. I added 1/4 teaspoon cayenne pepper, 2 teaspoons Kosher salt, and finished with 1/3 cup coconut milk. Blended it right in the pot with a stick/immersion blender ;) Paleo deliciousness!!

  30. Jenn

    Just made this tonight! I tried to substitute a shallot for the onion, and I think I either didn’t add enough, or a shallot just won’t do for this dish! It came out a bit bland. It has a great base though! I think I’ll try what some of the others did with seasonings – I’m sure it’ll be fantastic with just a bit more flavour!

  31. To add to that, these recipes are also designed to help your body fight what is known
    to be the metabolic adaptation phenomenon. Years ago it would have been simple enough
    for a beginner to put on a piece of bread paste, or dig up a worm and use that.
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  32. Jenilyn Dumm

    Hi Elana! First time commenting on pretty much any blog. My husband and I decided to switch to a Paleo diet a few weeks ago. We are pretty healthy, but wanted to be making healthier choices. I have devoured your website! Everything I have made has been super tasty. I am naturally a picky eater, and your recipes have encouraged me to grow and try new foods. With that being said, I have a question. It might just be that I am very picky with how I follow recipes. If it doesn’t say it, I don’t do it. Unless I have already had a successful meal from the recipe. I made this soup yesterday for lunch, and so that I could have it for lunch throughout the week. I was reading the comments to see if anyone asked my question, and no one has so far. I love the possibilities of this soup, but it seems so runny and watered down. Do I go and make it again and drain the squash and apples from the water? I had the same problem with the Broccoli Soup Recipe of yours. Please help! I want to make more soups for lunch, but if they are all going to be just runny, then I think I will pass. Thanks so much!

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