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Curried Butternut Squash and Apple Soup

Curried Butternut Squash and Apple Soup

Author: Curried Butternut Squash and Apple Soup Recipe Type: Appetizer | Cuisine: American Serves: 8
Total Time: 40 | Prep Time: 10 | Cook Time: 30


  • 2 teaspoons olive oil
  • 1 cup onion, diced
  • ½ cup celery, diced
  • 1 tablespoon minced garlic or 1 teaspoon powdered garlic
  • 1 tablespoon minced fresh ginger or 1 teaspoon powdered ginger
  • 1 tablespoon curry powder
  • ½ teaspoons cinnamon
  • ¼ teaspoon nutmeg
  • 1 medium-size butternut squash (about 2 pound), peeled, seeded and diced (4-5 cups)
  • 2 large apples, peeled and diced
  • 1 quart (32-ounces) chicken broth or vegetable broth, reduced sodium, fat-free
  • ¼ teaspoon salt
  • ¼ teaspoon white pepper


  1. Heat oil over medium-high heat in a 3-or 4-quart large saucepan. Sauté the onion, celery, garlic, and ginger until tender, about 4 minutes.
  2. Add the curry powder, cinnamon, nutmeg and sauté 1 minute.
  3. Add the broth, squash, apples, salt, and pepper. Cover and simmer 20-25 minutes, or until the squash is fork tender. Add evaporated skim milk.
  4. Puree the soup in a blender or food processor or smash with a potato masher until smooth.
  5. Garnish with cilantro, a dollop of plain Greek yogurt and a sprinkle of nuts in each bowl.


Garinish options: 

  • ¼ cup freshly chopped cilantro or chives
  • ½ cup plain Greek yogurt
  • ¼ cup toasted nuts-walnuts, almonds, pecans, or pumpkin seeds

To make peeling and cutting the squash easier, heat squash in the microwave on high heat for 2-3 minutes or in a 350 degree oven for 10 minutes. Cool under cold, running water before peeling and cutting.

Butternut squash can be purchased peeled and cut, just ask your grocer. May use frozen butternut squash instead of fresh. 

Nutrition Information

Serving Size: 1 cup Calories: 179
Fat: 4g
Saturated Fat: 1g
Carbohydrates: 25g
Dietary Fiber: 5g
Protein: 4g

Dietary Restrictions