U.S. flag

An official website of the United States government

Butternut Squash & Apple Soup

Butternut Squash & Apple Soup

2 Ratings
2 Ratings
Recipe Image
Photo of Butternut Squash & Apple Soup
Makes: 4 Servings
Total Cost: $$$$
Cook Time: 45 minutes
Preparation Time: 10 minutes

Ingredients

  • 1 medium onion (chopped)
  • 1 medium celery stalk (chopped)
  • 1 medium carrot (chopped)
  • 2 tablespoons olive oil (or cooking oil of choice)
  • 4 cups water
  • 1 medium butternut squash (peeled, seeded, and chopped)
  • 1 medium tart apple (peeled, cored, and chopped)
  • 3 teaspoons low-sodium bouillon (1 tablespoon)
  • 1/8 teaspoon cayenne pepper
  • 1/8 teaspoon black pepper
  • 1/8 teaspoon cinnamon
  • 1/8 teaspoon nutmeg
  • 1/8 teaspoon salt

Directions

  1. Wash hands with soap and water.
  2. In a stockpot, add the onion, celery, carrot, and oil. Sauté for about 5 minutes or until the vegetables are tender.
  3. Add water, squash, apple, and bouillon to the pot. Bring to a boil. Reduce heat to low, then cover, and simmer.
  4. Continue cooking for 30 minutes or until the squash and carrots are soft. 
  5. Carefully transfer soup to a food processor or blender and puree. NOTE: If an immersion blender is available, the soup does not need to be transferred. 
  6. Add seasonings. Serve warm. 

Notes

  • Tart apple varieties include: Granny Smith, Rome, McIntosh, Jonagold, and Jazz. 
  • Vary your veggies! Eating a variety of colored vegetables provides you with the most nutritional value.

Learn more about:

Source:

Virginia Cooperative Extension - www.eatsmartmovemoreva.org

Nutrition Information

Serving Size: 1/4 of recipe
Nutrients Amount
Total Calories 263
Total Fat 8 g
Saturated Fat 1 g
Cholesterol N/A
Sodium 135 mg
Carbohydrates 50 g
Dietary Fiber 9 g
Total Sugars 14 g
Added Sugars included 0 g
Protein 4 g
Vitamin D 0 mcg
Calcium 192 mg
Iron 3 mg
Potassium 1370 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 263
Total Fat 8 g
Saturated Fat 1 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Carbohydrates 50 g
Dietary Fiber 9 g
Total Sugars 14 g
Added Sugars included 0 g
Protein 4 g
Minerals
Calcium 192 mg
Potassium 1370 mg
Sodium 135 mg
Copper 305 mcg
Iron 3 mg
Magnesium 127 mg
Phosphorus 136 mg
Selenium 2 mcg
Zinc 1 mg
Vitamins
Vitamin A 1943 mcg RAE
Vitamin B6 0.6 mg
Vitamin D 0 mcg
Vitamin E 6 mg
Vitamin K 15 mcg
Thiamin 0.4 mg
Riboflavin 0.1 mg
Niacin 4 mg
Choline 7 mg

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Fruits 1/2 cups
Vegetables 3 1/4 cups

Write a review

Image
Shop Simple home screen on a phone

Shop Simple with MyPlate

Find savings in your area and discover new ways to prepare budget-friendly foods.

Learn more

Image
Alexa Speakers and Devices

MyPlate on Alexa

Get MyPlate nutrition tips on Amazon Alexa devices or the free Alexa app.

Learn more

Image
Start Simple app on phone and watch

Start Simple with MyPlate App

Build healthy eating habits one goal at a time! Download the Start Simple with MyPlate app today.

Learn more

Image
logo for the Dietary Guidelines for Americans

MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025