Butternut Squash and Apple Soup

Vegetarian
Gluten Free
Health score
5%
Butternut Squash and Apple Soup
15 min.
8
103kcal

Suggestions


Warm up your day with a delightful bowl of Butternut Squash and Apple Soup, a wonderful blend of autumnal flavors that celebrates the essence of seasonal produce. This vegetarian and gluten-free dish is not only a comforting starter but also a nutritious option that can be enjoyed as a light snack or a savory antipasti.

Imagine the sweet aroma of caramelized butternut squash mingling with tart Braeburn apples and fragrant garlic, all simmering together to create a creamy, velvety soup that’s both satisfying and wholesome. Whether you’re preparing for a cozy family dinner or an elegant gathering, this soup is quick to prepare—ready in just 15 minutes—making it the perfect answer to your busy lifestyle.

With a caloric count of just 103 kcal per serving, you can indulge in every spoonful guilt-free. The smooth texture, enhanced by the addition of fat-free evaporated milk and a touch of crème fraîche for garnish, creates a luxurious experience that feels indulgent without weighing you down. Plus, the hints of nutmeg and sage elevate the flavors to a new level, making it an irresistible crowd-pleaser.

So grab your blender and saucepan, and let’s create a deliciously comforting butternut squash and apple soup that warms not just the belly but also the heart!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 1.3 cups braeburn apple cubed peeled
  • 1.3 pounds butternut squash cubed peeled
  • 0.3 cup crème fraîche for garnish
  • 0.3 teaspoon rubbed sage dried
  • 0.5 cup evaporated milk fat-free
  • large garlic clove peeled smashed
  • 0.1 teaspoon nutmeg 
  • 0.5 teaspoon kosher salt 
  • cups chicken broth fat-free
  • 1.5 teaspoons butter unsalted
  • 1.3 cups onion sweet chopped ()

Equipment

  • bowl
  • sauce pan
  • blender

Directions

  1. Melt butter in large saucepan over medium heat.
  2. Add onion; saut 3 minutes.
  3. Add garlic and apple; cook, stirring constantly, 1 minute.
  4. Add squash and next 4 ingredients; stir 30 seconds or until well-combined.
  5. Add broth, and bring to a simmer. Reduce heat to medium-low; simmer 20 minutes or until squash and vegetables are tender.
  6. Place half of squash mixture in blender with 1/4 cup evaporated milk.
  7. Remove center of blender lid (to let steam escape); secure lid.
  8. Place clean towel over opening to avoid splatters; blend until smooth.
  9. Pour into bowl. Repeat with remaining squash and evaporated milk.
  10. Spoon 1/2 cup soup into small bowl or mini pumpkin. Swirl in 3/4 teaspoon crme frache, if desired.
  11. Serve immediately.

Nutrition Facts

Calories103kcal
Protein12.29%
Fat30.95%
Carbs56.76%

Properties

Glycemic Index
20.5
Glycemic Load
0.81
Inflammation Score
-10
Nutrition Score
10.576521762687%

Flavonoids

Cyanidin
0.33mg
Catechin
0.27mg
Epigallocatechin
0.05mg
Epicatechin
1.57mg
Epigallocatechin 3-gallate
0.06mg
Luteolin
0.03mg
Kaempferol
0.32mg
Myricetin
0.29mg
Quercetin
4.47mg

Nutrients percent of daily need

Calories:103.27kcal
5.16%
Fat:3.84g
5.91%
Saturated Fat:2.07g
12.92%
Carbohydrates:15.85g
5.28%
Net Carbohydrates:13.68g
4.97%
Sugar:6.9g
7.66%
Cholesterol:10.82mg
3.61%
Sodium:187.19mg
8.14%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.43g
6.86%
Vitamin A:7651.83IU
153.04%
Vitamin C:17.52mg
21.24%
Potassium:411.7mg
11.76%
Manganese:0.19mg
9.34%
Calcium:92.38mg
9.24%
Phosphorus:88.53mg
8.85%
Vitamin B3:1.75mg
8.76%
Fiber:2.17g
8.7%
Vitamin B6:0.17mg
8.6%
Magnesium:32.77mg
8.19%
Vitamin E:1.14mg
7.59%
Folate:27.28µg
6.82%
Vitamin B1:0.09mg
6.3%
Vitamin B2:0.1mg
6.18%
Copper:0.11mg
5.36%
Vitamin B5:0.45mg
4.49%
Iron:0.76mg
4.23%
Zinc:0.36mg
2.39%
Selenium:1.17µg
1.68%
Vitamin B12:0.1µg
1.68%
Vitamin K:1.74µg
1.66%
Source:My Recipes