Healthy Recipe: Butternut Squash and Apple Soup

This easy, inexpensive soup combines a double whammy of healthy ingredients and feel-good fall taste.

Pity the poor butternut squash, so often overlooked in favor of its flashier fall counterpart, pumpkin. If you’ve ever tried to peel one, you can probably guess why. Luckily, most grocery stores now sell pre-peeled, pre-cubed portions, and while we’re not usually fans of excess packaging, it makes cooking with butternut squash infinitely easier.

Squashes in general tend to be nutritional powerhouses, and butternut squash in particular are rich in vitamin A, vitamin C, and potassium, as well as good sources of fiber, vitamin E, folate, calcium, and magnesium. This soup is low in fat, making it a great fall comfort food option. 

You’ll likely have leftovers, but fortunately the soup keeps for a week.

Yield: 6 to 8 servings. You can halve the recipe if you don’t want leftovers.

2 (16 ounce) packages of pre-peeled, pre-cubed butternut squash, or two to three pounds of butternut squash, peeled and cut into chunks
2 tablespoons olive oil
1 regular onion, chopped
2 apples, peeled, cored, and chopped
6 cups low-sodium chicken or vegetable broth
2 tablespoons apple cider vinegar
Salt and pepper
Pinch of nutmeg

1) Heat 2 tablespoons of olive oil in an extra-large saucepan or Dutch oven over medium heat.

2) Add the onion, turn the heat to medium-low, and cook, stirring occasionally, for about 10 minutes until soft.

3) Add the squash and cook for 2 to 3 minutes, stirring often. Add the apples, nutmeg, and broth, bring to a boil, then cover and simmer over low heat for 30 minutes.

4) Use an immersion blender to blend everything together or do it in batches in a regular blender or food processor. Return to the saucepan and bring to a boil until it’s the right consistency. (If it’s too thick, add some more broth; if it’s too thin, cook it down.) Add the apple cider vinegar and season to taste.

For more delicious recipes, visit Well+Being’s Healthy Recipes page.