This velvety and vibrant Curried Apple and Butternut Squash Soup is simple, nourishing and perfect for a chilly fall day.
The leaves are changing colors and the weather is getting cooler. We are in full-blown fall. And nothing screams « fall » to me like a cozy soup!
Why you'll love Curried Apple and Butternut Squash Soup
This soup is a great way to use up your fall harvest. Butternut squash and apples are simmered together with warm spices, broth and coconut milk, then blended until smooth to become a velvety, curried dream!
It's creamy, without being too rich, and dairy-free (for my dairy intolerant friends) thanks to the coconut milk.
I love serving this soup with curry-spiced croutons and cilantro, or with a grilled cheese on the side.
You can make a big batch of this soup and freeze any leftovers in individual servings, using a muffin tin or ice cube tray. Reheat a few soup « pucks » in the microwave or on the stovetop for an easy meal or side dish.
Leftovers can also be re-invented in other ways, too! This soup is thick enough to mix with grated cheese and cooked pasta for a no-fuss butternut squash mac n’ cheese dinner.
Nutritional Benefits of Curried Apple and Butternut Squash Soup
There are so many reasons to make this soup, and nutrition is one of them! Here are some fun nutrition facts about the two main ingredients in this recipe - butternut squash and apples!
Butternut squash is:
Rich in vitamins A and C: Beta-carotene, which the body converts into vitamin A, gives butternut squash it's orange color. Vitamin A is also essential for eye health and immune function. Vitamin C supports immune health, too, which is why eating more fruits and vegetables is particularly beneficial during the colder months.
A good source of fiber: Fiber supports healthy digestion and helps regulate blood sugar levels. A fiber-rich diet can also contribute to long-term heart health.
Apples are:
Packed with antioxidants: Apples are rich in antioxidants like quercetin, which can help protect your cells from oxidative stress and inflammation.
Rich in fiber: Just like butternut squash, apples are also a great source of dietary fiber, particularly pectin, which helps promote gut health and may lower cholesterol levels in the blood.
A good source of vitamin C: Apples are another great source of vitamin C, giving your immune system a little extra boost during the cooler months.
Connect with Véronique Guitard, RD
I hope you love this recipe as much as I do! If you try it, let me know what you think by leaving a rating and a review in the comments below.
Oh, and be sure to take a photo and tag me @dietitianveronique so I can re-share on my stories!
Recipe for Curried Apple and Butternut Squash Soup
Servings: Makes 8 servings
Cook time: 65 minutes
Total time: 75 minutes
Ingredients:
2 tbsp butter, divided
1 butternut squash, cut in half lengthwise, seeds removed
Salt and pepper, to taste
1 onion, chopped
2 cloves garlic, minced
1 tbsp curry powder
1 tsp cumin
2 cups apples, peeled and chopped
1 butternut squash
1 cup coconut milk
4 cups chicken broth, low sodium
1 tbsp maple syrup
Cilantro, chopped, for serving (optional)
Instructions:
Start by roasting your butternut squash. Preheat oven to 375 degrees Fahrenheit. Transfer your squash to a baking dish, cut-side-up, and brush with 1 tbsp melted butter or olive oil. Season with salt and pepper (if desired). Roast in the oven 45 minutes or until soft and fork-tender.
Prepare the rest of your ingredients. While the squash is roasting, peel and chop your apples, onions and garlic.
Make the soup. In a large saucepan over medium heat, melt 1 tbsp butter. Add chopped onion and sauté until soft, about 5-8 minutes.
Add minced garlic, curry powder and cumin, and cook for 1 more minute, stirring often.
Scoop out the butternut squash flesh and stir it into the pot, along with the chopped apples, chicken broth, coconut milk and maple syrup. Bring to a boil, stirring often. Cover the pot and reduce heat to low. Simmer for 25 minutes, stirring occasionally, until everything is fork-tender.
Using an immersion blender, puree soup until smooth.
Serve with chopped cilantro, if desired.
Did you make this recipe?
If you try it, let me know what you think by leaving a rating and a review in the comments below. Oh, and be sure to take a photo and tag me @dietitianveronique so I can see!
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