Butternut Squash and Apple Soup

Nothing says fall quite like a hearty soup.  There’s just something so warm and inviting about eating soup when the weather gets cooler and it’s even better when you can incorporate seasonal produce!

This soup combines savory, sweet, crunch, and heartiness all in one!  Since there is no cream or fat in the dish, it has a slightly different consistency than your every day soup, but the flavors cannot be beat!


Butternut Squash and Apple Soup

2 bags cubed butternut squash (about 3.5 cups)
¾ white onion, diced
1 Granny smith apple, peeled and diced
2 cups low sodium chicken stock
1 cup water
½ tsp. salt
¼ tsp. pepper
½ tsp. garlic powder
¼ tsp. Rosemary
¼ tsp. Allspice

  1. Preheat oven to 350 degrees. Line a baking sheet with foil, spray with cooking spray and then load with butternut squash. Season with salt, pepper, garlic powder, and rosemary. Spread the squash around to coat evenly and roast for 20 minutes.
  2. Sauté onion over medium heat with some salt in a soup pot until the onions are translucent (about 7 minutes). Add in chopped apple and sautee for about 5 minutes.
  3. Add roasted butternut squash, chicken stock, and water to the pot. Turn the heat up to medium-high and cook for 10 minutes.
  4. Add in additional salt, pepper, garlic powder, Rosemary, and Allspice to taste.
  5. Transfer soup mixture to a blender (or use an immersion mixer) and blend until you reach a smooth consistency. If the soup is too thick for your liking, add more chicken stock.
  6. Garnish with greens (spinach or kale), dried fruit (craisins, raisins, dried mango, etc.), and crunch (red onions, cashews, almonds, pumpkin seeds, etc.).

Macros (recipe makes four servings)

115 calories | 27 g carbs | 0 g fat | 3 g protein


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