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Butternut Squash and Apple Soup Recipe
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by | Oct 5, 2019

Try This Healthy Fall Soup Recipe!

This is the perfect fall soup for a weekday meal served with grilled cheese sandwiches and raw veggies or a tossed salad. It also works great leftover in your lunch the next day or frozen in individual servings to take and reheat. Foods rich in colour such as butternut squash are good sources of carotenoids—compounds which are cancer and heart disease preventative.

Makes 6 servings

Recipe for Butternut Squash Soup

What you need:

1 can (12 oz.) evaporated milk (or 12 oz. milk or fortified soy/almond beverage)
3 lbs. (1.5 kg) butternut squash
3 garlic cloves
2 medium apples
8 cups chicken or vegetable stock
Salt and pepper
Pinch of cayenne pepper (or more if you like it spicy)
Fresh thyme or savory (optional)

How you prepare:

  1. Preheat oven to 350F.
  2. Cut squash in half and scoop out seeds.
  3. Brush the cut side of the squash with olive oil and place cut-side down on baking sheet.
  4. Without removing skin, cut the hard end of the garlic off and place the exposed end on the baking sheet next to the squash.
  5. Peel and core the apples and add to the baking sheet.
  6. Bake in oven for 45-50 minutes or until the squash is tender.
  7. Scoop out the squash and squeeze into the processor or blender. Remove skin from garlic, and add to processor. Add apples, puree. Transfer puree to medium saucepan.
  8. Add enough stock to give soup the desired consistency.
  9. Add salt, pepper, and nutmeg to taste.
  10. Heat soup gently over medium heat, stir in milk.
  11. Serve topped with chopped fresh thyme or summer savoury and a spoon of sour cream if desired.

Per serving:

Calories: 222
Carbohydrates: 46g
Protein: 9g
Fat: 2g
Fibre: 5g

We hope you enjoyed this tasty fall recipe for butternut squash soup!

Looking for more simple meal planning tips and healthy recipes for a healthier lifestyle?

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