Healthy Butternut Squash and Apple Soup with Curry and Cinnamon

Yesterday was the first day of Fall! What better way to kick-off the season than with a great Fall soup recipe? I jumbled together this unique butternut squash soup recipe with inspiration from this recipe.

Serves: 8-10 (for a smaller family, eat half and freeze half!)
Time — Prep: 20 mins, Cook: 40-45 mins, Total: 60 mins

Calories: 155-193 per serving


2-4 tablespoons olive oil (as little as you need to prevent the onions from burning)
1 tablespoon minced garlic (or 3-4 cloves)
4 cups chopped red, yellow, or white onions (3 large)
1 tablespoon fresh basil (optional)
1 tablespoon curry powder
5 pounds butternut squash (2 large)
1 1/2 pounds sweet apples, such as McIntosh (4 apples)
2 teaspoons kosher salt
1/4 teaspoon freshly ground black pepper (increase to 1/2 if you are a pepper fan)
2 teaspoons cinnamon
2 cups water or broth
6 tablespoons apple sauce or apple juice/cider

Warm the olive oil, onions, and garlic in a large stockpot uncovered over low heat. Once hot, add the curry powder, cinnamon, and basil. Keep on low heat for 15 to 20 minutes, until the onions are tender. Stir occasionally, scraping the bottom of the pot.

In the meantime, peel the squash, cut it in half, and remove the seeds. Cut the squash into about 1/4″x2″ pieces (you can make them thicker, but they will take longer to cook). Peel, quarter, and core the apples. Cut into the same size pieces as you did the squash.IMG_7978

Add the squash, apples, salt, pepper, and 2 cups of water/broth to the pot. Bring to a boil, cover, and cook over low heat for about 25 minutes, until the squash and apples are very soft. Process the soup through a food mill fitted with a large blade, puree it coarsely in the bowl of a food processor fitted with a steel blade, or use a stick blender to puree.IMG_7982
Pour the soup back into the pot if needed. Add the apple cider, apple juice, or apple sauce and enough water to make the soup the consistency you like; it should be slightly sweet and quite thick. Check the salt, pepper, and cinnamon and serve hot with whole grain bread, if desired.


If you decide to freeze all or half of this recipe, visit Tips for Freezing Meals.

-Wait until it cools
-Spoon it into pre-labeled Gallon Ziplock bags
-Ensure to not put more soup than will make the bag 1″ tall when laying flat
-Lay the bag flat in your freezer until frozen completely.
-Eat within a month for best results

Butternut Squash and Apple Soup: Food Network, Ina Garten

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