Squash & Apple Soup

Blend this hearty soup to the perfect creamy consistency.


Butternut Squash

  • 2 pounds butternut squash
  • 1 Teaspoon salt
  • Black pepper to taste


  • 1 Tablespoon cooking oil
  • 1 onion, sliced
  • 1 1/4 teaspoons ground ginger, or 1 inch fresh
  • 1 apple, chopped
  • 1 teaspoon ground cumin
  • 1 teaspoon coriander seeds
  • 1/4 taespoon black pepper
  • 1 teaspoon paprika
  • 1 teaspoon salt
  • 5 cups water, low-sodium broth, or mix of both
  • 1/3 cup liquid cream or sour cream (optional)

Garnish (optional, choose your favorites)

  • Balsamic vinegar
  • Cayenne pepper
  • Chives
  • Cilantro
  • Paprika
  • Parsley
  • Sprouts


  1. Wash hands with warm, soapy water for 20 seconds.
  2. Peel butternut squash. Cut the squash into same-sized cubes. Place the squash into a mixing bowl and add olive oil, salt, and black pepper. Mix so that the squash is covered in oil. Line an oven tray with a baking sheet and spread out squash cubes.
  3. Roast the butternut squash at 350°F for about 20 minutes or until cooked through.
  4. Heat up a pot with the olive oil and sauté sliced onion. Cook until soft on medium heat.
  5. Add chopped ginger and garlic to the roasted butternut squash cubes and apple pieces. Combine everything in a lower heat setting.
  6. Season with the spices, the cumin, coriander seed powder, paprika, black pepper and salt and mix over a lower heat setting.
  7. Pour in stock or broth. Mix well.
  8. Cover and cook over medium heat until ingredients look soft, about 10 minutes.
  9. Cream soup smooth with a hand blender, blender, or potato masher. Be careful when blending- you may need to let the soup cool slightly first. 
  10. Heat soup over a lower heat setting.
  11. Pour in cream and mix. (Leave out the cream for a low-fat option.) Cook 2 more minutes.
  12. Serve hot with a garnish of your choice, if desired.

Makes about 4 servings

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