Butternut Squash-Apple Soup

Vegetarian
Gluten Free
Health score
15%
Butternut Squash-Apple Soup
145 min.
8
191kcal

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Warm up your culinary adventures with a delightful bowl of Butternut Squash-Apple Soup! This comforting and creamy soup is the perfect dish to embrace the cooling weather, showcasing the natural sweetness of roasted butternut squash and tart Granny Smith apples. Whether you're serving it as a starter at your next dinner party, a cozy snack for an afternoon gathering, or simply enjoying it by yourself on a chilly evening, this vegetarian and gluten-free recipe is sure to please.

The process begins with roasting the squash to perfection, intensifying its flavors and creating a rich base for the soup. Combined with aromatic garlic, tender apples, and a hint of pumpkin pie spice, each spoonful envelops your senses in warmth and satisfaction. Topped with a dollop of reduced-fat sour cream for a creamy finish, this soup is not only delicious but also light on the calories, making it an excellent choice for health-conscious eaters.

Ready in just 145 minutes, you’ll find that this recipe yields a generous eight servings, perfect for a cozy family meal or to share with friends. So gather your ingredients, don your apron, and prepare to enjoy a bowl of Butternut Squash-Apple Soup that embodies the essence of fall, warmth, and comfort all in one delightful dish!

Ingredients

  •  butternut squash seeds removed ( 3 1/2 lb. total) halved lengthwise
  • cloves garlic chopped
  •  granny smith apples 
  • tablespoons cup heavy whipping cream sour reduced-fat
  • cups chicken broth low-sodium
  • 1.8 cups onion chopped
  • teaspoons pumpkin pie spice 
  • servings salt and pepper 
  • tablespoons butter unsalted

Equipment

  • baking sheet
  • oven
  • pot
  • blender
  • aluminum foil

Directions

  1. Preheat oven to 375F; line a large baking sheet with foil.
  2. Place squash cut sides up on sheet, sprinkle with salt and pepper and cover with foil. Roast until soft, about 1 hour 15 minutes. Cool slightly, then scoop out flesh with a large spoon. Discard skins.
  3. In a large pot, melt butter over medium heat.
  4. Add onion, sprinkle with salt and cook, stirring, until soft, about 8 minutes. Do not allow onions to brown. Peel, core and roughly chop apples. When onion is soft, add garlic and chopped apples to pot and cook, stirring, for 3 minutes.
  5. Add pumpkin pie spice; stir for 1 minute. Stir in squash and broth; bring to a boil over high heat. Reduce heat to low and simmer until apples are completely soft, 25 minutes.
  6. Working in batches, puree soup in a blender until smooth. Season with salt and pepper. Return soup to pot and place over low heat to keep warm.
  7. Divide soup among 8bowls, drop a dollop of sour cream in the middle of each and serve immediately.

Nutrition Facts

Calories191kcal
Protein11.99%
Fat22.15%
Carbs65.86%

Properties

Glycemic Index
11.13
Glycemic Load
2.49
Inflammation Score
-10
Nutrition Score
18.281304316676%

Flavonoids

Cyanidin
0.71mg
Peonidin
0.01mg
Catechin
0.59mg
Epigallocatechin
0.12mg
Epicatechin
3.43mg
Epigallocatechin 3-gallate
0.09mg
Luteolin
0.06mg
Isorhamnetin
1.75mg
Kaempferol
0.29mg
Myricetin
0.03mg
Quercetin
8.95mg

Nutrients percent of daily need

Calories:191.08kcal
9.55%
Fat:5.22g
8.04%
Saturated Fat:2.81g
17.56%
Carbohydrates:34.95g
11.65%
Net Carbohydrates:29.42g
10.7%
Sugar:10.64g
11.83%
Cholesterol:10.68mg
3.56%
Sodium:264.55mg
11.5%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.36g
12.73%
Vitamin A:20074.91IU
401.5%
Vitamin C:44.61mg
54.07%
Manganese:0.54mg
26.92%
Potassium:939.79mg
26.85%
Vitamin B3:4.78mg
23.92%
Fiber:5.53g
22.14%
Vitamin E:2.91mg
19.38%
Vitamin B6:0.38mg
19.25%
Magnesium:73.23mg
18.31%
Folate:59.89µg
14.97%
Vitamin B1:0.22mg
14.53%
Phosphorus:139.67mg
13.97%
Copper:0.26mg
12.96%
Calcium:126.96mg
12.7%
Iron:1.94mg
10.77%
Vitamin B5:0.83mg
8.31%
Vitamin B2:0.13mg
7.4%
Zinc:0.61mg
4.06%
Vitamin B12:0.22µg
3.68%
Vitamin K:3.65µg
3.48%
Selenium:1.63µg
2.33%
Source:My Recipes