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Butternut Squash & Apple Soup

Photo of Butternut Squash & Apple Soup
Makes: 4 Servings
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 159
Total Fat 8 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 127 mg
Carbohydrates 22 g
Dietary Fiber 5 g
Total Sugars 12 g
Added Sugars included 0 g
Protein 2 g
Vitamin D 0 mcg
Calcium 50 mg
Iron 1 mg
Potassium 417 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 159
Total Fat 8 g
Saturated Fat 1 g
Monounsaturated Fat 5 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 0 mg
Carbohydrates 22 g
Dietary Fiber 5 g
Total Sugars 12 g
Added Sugars included 0 g
Protein 2 g
Minerals
Calcium 50 mg
Potassium 417 mg
Sodium 127 mg
Copper 0 mg
Iron 1 mg
Magnesium 24 mg
Phosphorus 45 mg
Selenium 1 mg
Zinc 0 mg
Vitamins
Vitamin A 368 mcg
Vitamin B6 0.2 mg
Vitamin B12 0.0 mcg
Vitamin C 15 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 13 mcg
Folate 32 mcg
Thiamin 0.1 mg
Riboflavin 0.1 mg
Niacin 1 mg
Choline 18 mg

N/A will display when nutrient data is unavailable

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

MyPlate Food Groups

Fruit 1/2 cups
Vegetables 1 cups

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