Apple-Butternut Squash Soup

Gluten Free
Very Healthy
Health score
100%
Apple-Butternut Squash Soup
75 min.
4
343kcal

Suggestions


Warm up your kitchen and your soul with this delightful Apple-Butternut Squash Soup, a perfect blend of sweet and savory that will leave you craving more. With a health score of 100, this gluten-free recipe is not only delicious but also incredibly nutritious, making it an ideal choice for lunch, dinner, or any time you want to indulge in a wholesome meal.

The star of this dish is the butternut squash, which brings a creamy texture and a natural sweetness that pairs beautifully with the tartness of Granny Smith apples. Roasted to perfection alongside aromatic garlic, onions, and shiitake mushrooms, this soup is a symphony of flavors that will tantalize your taste buds. The addition of finely grated Parmesan cheese adds a rich depth, while toasted pine nuts provide a delightful crunch, elevating this dish to gourmet status.

Not only is this soup a feast for the senses, but it also offers a wonderful opportunity to gather around the table with family and friends. With just 75 minutes of preparation, you can create a comforting meal that serves four, making it perfect for sharing. Plus, it’s a fantastic make-ahead option—simply double the batch and freeze for a quick, healthy dinner on busy nights. So, roll up your sleeves and get ready to enjoy a bowl of this heartwarming Apple-Butternut Squash Soup!

Ingredients

  • pounds butternut squash halved seeded
  •  garlic clove finely chopped
  • 0.8 pound apples i use 2 granny smith apples cored plus more for garnish peeled cut into eighths,
  • cups chicken broth low-sodium
  • tablespoon olive oil 
  •  onion cut into wedges
  • 0.3 cup parmesan cheese finely grated
  • tablespoons pinenuts toasted
  • 2.8 cups mushroom caps quartered

Equipment

  • food processor
  • bowl
  • frying pan
  • sauce pan
  • ladle
  • oven
  • baking pan

Directions

  1. Preheat oven to 40
  2. Spread oil in a 9- x 13-inch baking dish; place squash on half of pan, cut sides down. Arrange apples, onions, and mushrooms in 1 layer on other half of pan. Roast in middle of oven 45 minutes or until tender.
  3. Remove from oven. Turn squash cut side up to cool. When cool enough to handle, pure squash in a food processor in batches with broth, Parmesan, garlic, half of the onions and apples, and three-fourths of the mushrooms until smooth.
  4. Transfer pure to a large saucepan.
  5. Add remaining roasted apples and onions to pan with 1 cup water to reach desired consistency. Bring to a simmer. Ladle into 4 bowls, garnish with apple slices, remaining mushrooms, and pine nuts.
  6. Serve immediately.
  7. Time-saver alert! Make a double batch of this soup and freeze in an airtight container for up to three months. Just thaw, heat, and serve for a last-minute dinner.

Nutrition Facts

Calories343kcal
Protein13.37%
Fat25.79%
Carbs60.84%

Properties

Glycemic Index
30.25
Glycemic Load
6.51
Inflammation Score
-10
Nutrition Score
33.460434498994%

Flavonoids

Cyanidin
1.34mg
Peonidin
0.02mg
Catechin
1.11mg
Epigallocatechin
0.22mg
Epicatechin
6.4mg
Epicatechin 3-gallate
0.01mg
Epigallocatechin 3-gallate
0.16mg
Apigenin
0.01mg
Luteolin
0.12mg
Isorhamnetin
2.76mg
Kaempferol
0.48mg
Myricetin
0.04mg
Quercetin
14.6mg

Nutrients percent of daily need

Calories:342.57kcal
17.13%
Fat:10.93g
16.81%
Saturated Fat:2.11g
13.18%
Carbohydrates:57.99g
19.33%
Net Carbohydrates:46.37g
16.86%
Sugar:20.29g
22.55%
Cholesterol:5.44mg
1.81%
Sodium:189.01mg
8.22%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.74g
25.49%
Vitamin A:24211.11IU
484.22%
Manganese:1.39mg
69.34%
Vitamin C:56.12mg
68.02%
Vitamin B3:11.55mg
57.73%
Vitamin B6:0.95mg
47.57%
Potassium:1641.58mg
46.9%
Fiber:11.61g
46.45%
Phosphorus:397.94mg
39.79%
Vitamin B5:3.4mg
34.02%
Magnesium:134.82mg
33.71%
Vitamin B2:0.51mg
29.83%
Copper:0.59mg
29.58%
Vitamin E:4.43mg
29.56%
Folate:96.56µg
24.14%
Vitamin B1:0.31mg
20.85%
Calcium:195.6mg
19.56%
Zinc:2.86mg
19.04%
Selenium:12.7µg
18.14%
Iron:3.16mg
17.58%
Vitamin K:9.52µg
9.07%
Vitamin B12:0.26µg
4.36%
Vitamin D:0.65µg
4.35%
Source:My Recipes