butternut squash soup

Usually when I try to get creative in the kitchen it turns into a disaster. My butternut squash soup is an exception. This past fall, I really wanted to learn to make this classic comfort dish. I had a recipe from Shape magazine that seemed pretty healthy so I tried it out, but had to improvise since I didn’t have all the ingredients. I added my own twist, and to my delight, it was amazing. This recipe makes four servings, each weighing in at 187 calories.



  • 1 1/2 lb butternut squash, peeled, seeded & chopped into 1 inch pieces
  • 1 medium sweet potato, peeled & chopped into 1 inch pieces
  • 1 Tablespoon olive oil
  • 1 large yellow onion, chopped
  • 1 tablespoon curry powder (or to taste)
  • 1 teaspoon ground cumin
  • 4 cups low-sodium vegetable stock
  • 2 Granny Smith apples, peeled, and diced
  • kosher salt
  • 1 c Trader Joe’s Lite coconut milk (or half of a 14oz can)


Preheat oven to 400°F. Lightly coat a foil-lined baking sheet with cooking spray. Arrange squash and sweet potato in a single layer and spritz with more cooking spray. Roast for 25 minutes, tossing once while cooking, until softened and lightly browned.


Meanwhile, heat oil in a large pot over low and add onion. Cook for 20 minutes, stirring frequently. Mix in curry and cumin and cook for one more minute. Pour vegetable stock into pot and bring to boil.


Add squash and sweet potatoes and cook for 5 minutes. Stir in diced apple, reserving 3/4 cup for garnish. Transfer soup to a blender or food processor (in batches) or use immersion blender to puree until smooth or desired consistency. Add coconut milk and stir. Salt to taste.


Separate into four bowls, top with remaining apple and serve immediately.


Download a 4×6 recipe card for butternut squash soup

6 thoughts on “butternut squash soup

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