Apple Cinnamon Butternut Squash Soup

Vegetarian
Gluten Free
Health score
30%
Apple Cinnamon Butternut Squash Soup
45 min.
8
128kcal

Suggestions


Warm up your kitchen and your taste buds with this delightful Apple Cinnamon Butternut Squash Soup! Perfectly blending the natural sweetness of butternut squash and apple with the warm, comforting notes of cinnamon, this vegetarian and gluten-free soup is a must-try for anyone looking to embrace the flavors of fall.

In just 45 minutes, you can create a dish that serves eight, making it an ideal choice for family gatherings or cozy dinner parties. Each bowl is not only a feast for the senses but also a healthy option, with only 128 calories per serving. The creamy texture, enhanced by Greek yogurt and milk, provides a satisfying richness that will leave you feeling nourished and content.

This soup is versatile enough to be enjoyed as a starter, a light snack, or even as part of an antipasti spread. The addition of fresh chives adds a pop of color and a hint of freshness, elevating the dish to a new level. Whether you’re a seasoned cook or a kitchen novice, this recipe is straightforward and rewarding, making it a perfect choice for any occasion. Dive into a bowl of this comforting soup and let the flavors transport you to a cozy autumn day!

Ingredients

  • cups butternut squash cubed peeled seeded (2 medium)
  • large apples peeled chopped
  • large onion cut into 1-inch pieces
  • tablespoons brown sugar packed
  • 0.8 teaspoon salt 
  • 0.8 teaspoon ground cinnamon 
  • 0.1 teaspoon pepper 
  • cups chicken broth (from 32-oz carton)
  • 0.8 cup milk 
  • oz yogurt plain fat free
  • tablespoons chives fresh chopped

Equipment

  • food processor
  • bowl
  • ladle
  • blender
  • dutch oven

Directions

  1. In Dutch oven, mix squash, apple, onion, brown sugar, salt, cinnamon and pepper.
  2. Add broth. Cover; heat to boiling over medium-high heat. Reduce heat; simmer about 20 minutes or until squash is tender.
  3. In blender or food processor, place one-third of mixture. Cover; blend until smooth. Repeat twice to use up remaining soup. Return to Dutch oven, stir in milk and yogurt.
  4. Heat over low heat, stirring occasionally, just until heated through. Ladle into bowls; sprinkle with chives.

Nutrition Facts

Calories128kcal
Protein12.11%
Fat7.51%
Carbs80.38%

Properties

Glycemic Index
22.38
Glycemic Load
1.82
Inflammation Score
-10
Nutrition Score
15.126521634019%

Flavonoids

Cyanidin
0.44mg
Peonidin
0.01mg
Catechin
0.36mg
Epigallocatechin
0.07mg
Epicatechin
2.1mg
Epigallocatechin 3-gallate
0.05mg
Luteolin
0.04mg
Isorhamnetin
0.99mg
Kaempferol
0.24mg
Myricetin
0.01mg
Quercetin
4.96mg

Nutrients percent of daily need

Calories:128.08kcal
6.4%
Fat:1.17g
1.8%
Saturated Fat:0.51g
3.18%
Carbohydrates:28.2g
9.4%
Net Carbohydrates:24.29g
8.83%
Sugar:12.81g
14.24%
Cholesterol:4.93mg
1.64%
Sodium:577.54mg
25.11%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.25g
8.5%
Vitamin A:14971.11IU
299.42%
Vitamin C:32.7mg
39.64%
Manganese:0.4mg
20.06%
Potassium:661.87mg
18.91%
Fiber:3.91g
15.66%
Calcium:152.49mg
15.25%
Magnesium:59.29mg
14.82%
Vitamin E:2.12mg
14.15%
Vitamin B6:0.28mg
13.87%
Vitamin B1:0.2mg
13.04%
Phosphorus:115.44mg
11.54%
Folate:45.58µg
11.4%
Vitamin B2:0.17mg
10.27%
Vitamin B3:1.98mg
9.91%
Vitamin B5:0.84mg
8.37%
Copper:0.14mg
6.8%
Iron:1.19mg
6.6%
Vitamin B12:0.27µg
4.51%
Zinc:0.62mg
4.16%
Vitamin K:4.05µg
3.85%
Selenium:2.4µg
3.42%
Vitamin D:0.25µg
1.68%