Apple and Butternut Squash Soup

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Apple and Butternut Squash Soup

Can you believe that it’s February already? Not even that, but nearly the end of February! Last I checked, it was January and the world was still on its axis. Well, a lot can change in a few weeks. However, my love of a warm, comforting, healthy soup remains.  This time, I’m sharing a sweeter soup, rather than a spiced one: apple and butternut squash soup.

Apple and Butternut Squash Soup

I actually perfected this one a while ago, and shot it back when I still lived in the Midlands – well before Christmas! But I wasn’t sure it was welcome, before Christmas. I don’t know why, but I just didn’t. So, I held it in and waited. Somewhat patiently.

January has long since been tidied away for the year, and February is (as I lamented) nearly done too. I figure in the run up to Easter, and after Valentine’s Day indulgences, a soup might be well received. So here it is! Another soup recipe. Another butternut squash recipe.

Apple and Butternut Squash Soup

But, I can’t help it! Well, that’s a lie. I could…. but I don’t. I adore the stuff. If I’ve forgotten to prepare a packed lunch the night before, I’ll often quickly cook some butternut squash in a steamer or microwave and have that with hummus, salsa or hot sauce (whichever is closer to throw in my bag) and a couple of handfuls of salad. Not really a recipe, but delicious and filling nonetheless.

Low maintenance soup

Now, this apple and butternut squash soup requires a little more effort than my steam + salad combo, but not a whole lot more. It also serves about four people (depending on appetite) so it lasts longer than my last-minute-lunch.

I tend to use homemade apple purée for this recipe, but that’s just because I’ll make pints of the stuff sometimes, and keep it in the freezer! You can just as easily use the kind available in supermarkets (often near, or in, the baby food aisle). I’d imagine you could even substitute in apple sauce, but probably a bit less than the recipe calls for, as apple sauce tends to be made with apple.

Apple and Butternut Squash Soup

What to eat with apple & butternut squash soup

Looking for serving ideas for this easy meal? How about, for a packed lunch:

  • rice cakes
  • bread and dairy-free butter
  • a simple sandwich (marmite, dairy-free cheese etc)
  • crackers
  • celery/pepper/carrot/cucumber sticks

My favourite thing to bring with me is rice cakes and celery/cucumber sticks. I dip the vegetables in the soup!

Having this dish at home and want to add a bit more? How about these!

  • garlic bread
  • warm crusty bread (try spreading thickly with dairy free spread!)
  • chickpea-salad sandwiches (or any thick sandwich)
  • add some cooked rice or cooked small pasta shapes

Or are you looking for more quick and delicious vegan soup recipes? Here are a few to get you started:

Or you can see my whole vegan soup collection!

Apple and Butternut Squash Soup Recipe

A light and slightly sweet soup, perfect for using up a glut of apples. I love to eat my apple and butternut squash soup with warm crusty bread and plenty of dairy free butter, with rice cakes or simply on it's own.

  • Prep: 5 minutes
  • Cook: 20 minutes
  • Total: 25 minutes
  • Author Luci Rebecca, Made by Luci
  • Serves 4
  • Calories 155

Ingredients

  • 1 large red onion, diced (~75g)
  • 1 tsp cumin seeds
  • 1 large butternut squash, peeled & chopped (~700g prepared weight)
  • 1.5 litres vegetable stock
  • 1 tsp garlic powder
  • 300g apple puree *

Directions

  1. In a large saucepan over a medium heat, sauté the onion until translucent. I use just water for this and it takes about 7 minutes.
  2. Add the cumin seeds and butternut squash to the pan and stir to mix with the onion. Cook for about a minute, then add the vegetable stock and garlic powder.
  3. Bring to a boil, then simmer gently until the butternut squash is cooked through - about 20 minutes, but this will depend on how big or small your squash was chopped.
  4. Remove from the heat and blend until smooth - I use a cheap hand blender for this, but you could also do it, in batches, in an upright blender too.
  5. Once puréed put the soup over a low heat and add the apple purée. Stir to combine, then season to taste and continue to heat until the soup is warmed through, then serve.

Notes

You can buy apple puree from the baby food section of supermarkets, or make your own and keep it in the freezer. That's what I do!

Nutrition Facts
Serving Size 1 bowl
Servings Per Container 4

Amount Per Serving
Calories 155 Calories from Fat 8.1
% Daily Value*
Total Fat 0.9g 1%
Saturated Fat 0.4g 2%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 142mg 6%
Total Carbohydrate 34g 11%
Dietary Fiber 1.1g 4%
Sugars 16.2g
Protein 2.5g 5%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

All nutritional information is approximate - any exact calories will depend on which exact ingredients you use.

Looking for a healthy lunch or dinner? Try this Apple and Butternut Squash Soup on for size! Vegan & Gluten Free.

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