Healthy Butternut Squash Soup - Life, Love, and Good Food

8 servings
1 hr

Fall’s best bounty—butternut squash, sweet potatoes, and Granny Smith apples—are combined in a Healthy Butternut Squash Soup that’s perfectly creamy and delicious.


Seasoned with fresh sage and cinnamon, this naturally creamy vegetarian soup is dairy free, gluten free, and low calorie without sacrificing flavor.

With just 150 calories per serving, this easy recipe for Healthy Butternut Squash Soup includes directions for cooking it in a Dutch oven on the stove or in a slow cooker.

Today’s Butternut Squash Soup recipe is low calorie, dairy free, naturally gluten free, and rich in fiber, vitamin A, magnesium, vitamin C, and potassium. What’s not to love about that?!

Recipe variations

  • Instead of vegetable stock, try cooking the vegetables in coconut milk.
  • Make roasted butternut squash soup. Toss the squash, sweet potatoes, onions, and apple in the olive oil and spices, then roast in a 400-degree oven for 30 minutes until tender and caramelized. Heat the broth on the stove top, add the roasted vegetables, and blend.
  • At the end of cooking, add a couple tablespoons of butter or heavy cream for a richer soup.
  • Spice it up by adding a pinch of cayenne pepper, cumin, or minced fresh ginger.

Serving suggestions

Ladle butternut squash soup into bowls and serve with a loaf of crusty bread for a complete meal. Here are a few delicious topping ideas or garnishes for your soup:


  • Roasted pepitas (pumpkin seed kernels) — these are great for snacking, too!
  • Toasted walnuts
  • Drizzled with coconut milk or maple syrup
  • A dollop of Crème Fraîche or ricotta cheese
  • Shaved Parmesan cheese

Healthy Butternut Squash Soup - Life, Love, and Good Food

Recipe details

  • 8  servings
  • Prep time: 20 Minutes Cook time: 40 Minutes Total time: 1 hr
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Ingredients


  • 2 tablespoons extra-virgin olive oil
  • 1 medium sweet onion, diced
  • 1 (3-lb.) butternut squash, peeled and cubed
  • 2 medium sweet potatoes, peeled and cubed
  • 1 medium Granny Smith apple, peeled, cored, and cubed
  • 2 garlic cloves, minced
  • 1 tablespoon fresh sage, minced
  • ¼ teaspoon of ground cinnamon
  • 1/8 teaspoon nutmeg
  • ½ teaspoon kosher salt
  • 5 cups vegetable stock
  • freshly ground black pepper
  • toasted pepitas, for garnish (optional)
  • 2 tablespoons extra-virgin olive oil
  • 1 medium sweet onion, diced
  • 1 (3-lb.) butternut squash, peeled and cubed
  • 2 medium sweet potatoes, peeled and cubed
  • 1 medium Granny Smith apple, peeled, cored, and cubed
  • 2 garlic cloves, minced
  • 1 tablespoon fresh sage, minced
  • ¼ teaspoon of ground cinnamon
  • 1/8 teaspoon nutmeg
  • ½ teaspoon kosher salt
  • 5 cups vegetable stock
  • freshly ground black pepper
  • toasted pepitas, for garnish (optional)

Instructions


In a large Dutch oven over medium heat, heat the olive oil. Add the diced onion and cook for 5 minutes, until tender.
Stir in the peeled and cubed butternut squash, sweet potatoes, and apple. Continue cooking for 10 minutes, stirring occasionally, until the vegetables are beginning to soften.
Add the garlic, sage, cinnamon, nutmeg, and salt, stirring to combine. Cook for 30 seconds, until the garlic is fragrant.
Pour in the vegetable broth and bring the mixture to a boil. Cover the pot and reduce the heat to a simmer. Continue cooking for 20 minutes, until the squash and sweet potatoes are easily pierced with a fork.
Remove from the heat and use an immersion blender to blend until smooth. To use a regular blender, work in batches to process the soup until smooth. Add more broth if the soup is too thick.
Ladle into bowls and garnish with toasted pepitas and freshly ground black pepper, if desired.
In a large Dutch oven over medium heat, heat the olive oil. Add the diced onion and cook for 5 minutes, until tender.
Stir in the peeled and cubed butternut squash, sweet potatoes, and apple. Continue cooking for 10 minutes, stirring occasionally, until the vegetables are beginning to soften.
Add the garlic, sage, cinnamon, nutmeg, and salt, stirring to combine. Cook for 30 seconds, until the garlic is fragrant.
Pour in the vegetable broth and bring the mixture to a boil. Cover the pot and reduce the heat to a simmer. Continue cooking for 20 minutes, until the squash and sweet potatoes are easily pierced with a fork.
Remove from the heat and use an immersion blender to blend until smooth. To use a regular blender, work in batches to process the soup until smooth. Add more broth if the soup is too thick.
Ladle into bowls and garnish with toasted pepitas and freshly ground black pepper, if desired.

Tips

  • When blending soup in a blender or food process, work in batches to carefully ladle soup into the bowl of the blender. Remove the cap from the lid to allow steam to escape and cover it with a kitchen towel. Process until the soup is smooth, adding more broth if the soup is too thick for your liking.
  • Add all ingredients to a large (6-quart) slow cooker. Cover and cook for 6 to 8 hours on LOW or 3 to 4 hours on HIGH, until the vegetables are tender. Follow the directions for blending the soup with an immersion blender or food processor and serve.

Sheila @ Life, Love, and Good Food
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