Butternut and Apple Soup

Warm your soul with this deliciously silky Butternut and Apple Soup, a perfect blend of fall flavors that’s both comforting and nutritious. Sweet butternut squash pairs beautifully with tart apples, while a hint of cinnamon and nutmeg adds cozy, aromatic warmth to every spoonful. This simple, one-pot recipe comes together in under an hour and features wholesome ingredients like garlic, carrots, and vegetable broth, all blended into a velvety texture. For a touch of indulgence, swirl in creamy heavy cream, and finish with a garnish of crunchy pumpkin seeds. Ideal for chilly evenings or as an elegant starter, this soup is a must-make for autumn lovers craving a hearty, healthy dish.

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 6

Ingredients

• 1 medium (about 2 lbs) butternut squash
• 2 medium, peeled and cored apples
• 1 medium, diced onion
• 1 large, peeled and sliced carrot
• 2 cloves, minced garlic
• 2 tablespoons olive oil
• 4 cups vegetable broth
• 0.5 teaspoons ground cinnamon
• 0.25 teaspoons ground nutmeg
• 1 teaspoons, or to taste salt
• 0.5 teaspoons, or to taste black pepper
• 0.5 cups (optional, for creaminess) heavy cream
• 0.25 cups (optional, for garnish) pumpkin seeds

Directions

Step 1

Peel and cube the butternut squash into roughly 1-inch pieces. Set aside.

Step 2

Heat the olive oil in a large pot over medium heat. Add the diced onion, sliced carrot, and minced garlic. Sauté for 5-7 minutes, or until the vegetables are softened and fragrant.

Step 3

Add the cubed butternut squash and peeled, cored, and roughly chopped apples to the pot. Stir to combine.

Step 4

Season the mixture with ground cinnamon, ground nutmeg, salt, and black pepper. Stir well to coat the vegetables and apples with the spices.

Step 5

Pour in the vegetable broth and bring the mixture to a boil. Reduce the heat to low, cover the pot, and let it simmer for 25-30 minutes, or until the butternut squash and apples are soft and easily pierced with a fork.

Step 6

Using an immersion blender, blend the soup directly in the pot until smooth and creamy. Alternatively, transfer the soup in batches to a countertop blender, blending until smooth. Return the blended soup to the pot.

Step 7

If desired, stir in the heavy cream for added richness and adjust the seasoning with additional salt and pepper to taste.

Step 8

Ladle the soup into bowls and garnish with pumpkin seeds for a delightful crunch, if desired. Serve warm.

Nutrition Facts

Serving size	2622 grams (2622.0g)

Amount per serving	% Daily Value*
Calories	1876

Total Fat 95.90g	123%
Saturated Fat 33.40g	167%
Polyunsaturated Fat 12.70g
Cholesterol 120mg	40%
Sodium 2372mg	103%
Total Carbohydrate 233.20g	85%
Dietary Fiber 56.90g	203%
Total Sugars 80.00g
Protein 39.80g	80%

Vitamin D 0IU	0%
Calcium 629mg	48%
Iron 15mg	81%
Potassium 5399mg	115%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 44.1%

Protein: 8.1%

Carbs: 47.7%