Butternut Squash & Apple Soup

Time pressed? Use canned squash or pumpkin puree (about 3 cups) instead of fresh.


  • 1 medium butternut squash
  • 2 medium apples, peeled and cut into chunks
  • 4 cups (900-ml carton) low-sodium vegetable or chicken stock
  • 1 cup low-fat milk or unsweetened non-dairy milk OR 1 cup extra stock OR 1 cup water
  • 1½ tsp cinnamon


  1. Preheat oven to 400 F. On a lightly oiled baking sheet, place squash on its side and apples around squash.
  2. Bake 45-60 min or until squash is soft when pierced throughout. Remove from oven and let sit until it’s cool enough to handle. Slice in half and scoop out pulp, discarding stringy bits and seeds.
  3. Blend squash, apples, stock, milk and cinnamon in a blender or food processor until smooth.
  4. Transfer purée to a large pot; simmer on low heat until heated through. (Or, use a hand held immersion blender to purée soup in pot.)
  5. Season with salt and pepper. Garnish with toasted nuts, pumpkin seeds and/or crumbled goat cheese, or swirl in a spoonful of plain yogurt. Serves 6.

Per serving: 131 calories, 1 g fat (0 g sat, 0 g trans), 131 mg sodium, 5 g fibre, 2 g protein


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