This creamy vegan Butternut Squash Apple Soup combines the natural sweetness of butternut squash and honeycrisp apple, enhanced with fresh herbs and a touch of coconut milk. It’s a perfect dish for fall, offering a comforting and flavorful experience.

Full Recipe:

Ingredients

1 tablespoon olive oil
10 cups butternut squash, fresh or frozen, diced
1 honeycrisp apple, diced
1 yellow onion, diced
4 cloves garlic, roughly chopped
1 teaspoon fresh sage, finely chopped
1 tablespoon fresh rosemary, finely chopped
4 cups vegetable broth
1 teaspoon salt
½ teaspoon pepper
½ cup coconut milk

Directions

In a large pot over medium-low heat, sauté the diced onion and chopped garlic in olive oil for about 5 minutes, stirring frequently.
Add the diced butternut squash, apple, sage, rosemary, salt, and pepper to the pot. Stir well and continue to sauté for another 5 minutes.
Pour in the vegetable broth, increase the heat to medium, and cook for approximately 15 minutes, or until the squash and apple are tender.
Remove the pot from heat and stir in the coconut milk. Allow the soup to cool slightly.
Using an immersion blender, blend the soup until smooth and creamy. If using a traditional blender, let the soup cool completely before blending in batches.

Nutrients

Per serving:

Calories: 229 kcal
Carbohydrates: 37g
Protein: 6.5g
Fat: 8.4g
Saturated Fat: 4.9g
Cholesterol: 0mg
Sodium: 910mg
Potassium: 1095mg
Fiber: 6.8g
Sugar: 10.9g
Calcium: 140mg
Iron: 3mg

The Versatility of Butternut Squash in Cooking

Butternut squash is a favorite in many dishes due to its versatile flavor profile and creamy texture when cooked. This vibrant orange vegetable belongs to the gourd family and is not only delicious but also rich in vitamins, minerals, and fiber. Its naturally sweet flavor pairs well with both savory and sweet ingredients, making it perfect for a variety of recipes, including soups, casseroles, salads, and even desserts.

In this butternut squash apple soup, the squash serves as the base, contributing to the soup’s creamy texture and sweetness. When cooked, the squash breaks down and blends smoothly with other ingredients, resulting in a silky-smooth soup that feels luxurious without the need for dairy. The sweetness of the squash is balanced by the addition of apples, which add a tangy contrast and fresh flavor that brightens the dish.

The Role of Apples in the Soup

Apples are a perfect complement to butternut squash, adding a sweet-tart contrast that elevates the soup’s flavor. Choosing the right variety of apple is essential in creating a well-balanced soup. Honeycrisp apples are a great option for this dish because they offer a natural sweetness with a slight tartness, which works wonderfully with the earthiness of butternut squash. The apples also help add depth to the soup, creating a layered flavor profile that isn’t too sweet or overpowering.

In addition to their flavor, apples are a great source of vitamins and antioxidants. They are rich in vitamin C, which supports immune health, and fiber, which aids in digestion. The apple’s natural sugars provide a slight sweetness without the need for added sugars, making this soup a wholesome option for those looking to reduce their sugar intake.

Health Benefits of Butternut Squash Apple Soup

This soup is packed with nutrients, making it an excellent choice for those seeking a nutritious, plant-based meal. Here are some of the key health benefits of the ingredients:

Rich in Vitamins and Minerals: Butternut squash is an excellent source of vitamin A, which is essential for maintaining healthy vision, a strong immune system, and healthy skin. It is also high in vitamin C, which supports the immune system and promotes healthy skin. Apples, on the other hand, are rich in antioxidants, particularly flavonoids, which have been linked to a reduced risk of chronic diseases such as heart disease and cancer.
High in Fiber: Both butternut squash and apples are great sources of dietary fiber, which aids digestion and helps maintain healthy cholesterol levels. Fiber also promotes satiety, making this soup a filling option for those looking to manage their weight. The fiber in the soup can also help regulate blood sugar levels, making it a good choice for those with diabetes or those seeking to prevent blood sugar spikes.
Low in Calories: For those watching their calorie intake, this soup is a great choice. It is low in calories yet filling, thanks to the high fiber content from both the squash and apples. The addition of coconut milk provides a creamy texture without the need for heavy cream or dairy, keeping the soup light and healthy.
Anti-Inflammatory Properties: The fresh herbs used in the soup, such as rosemary and sage, add not only flavor but also anti-inflammatory properties. Both herbs are rich in antioxidants and have been shown to help reduce inflammation in the body. Chronic inflammation is linked to various health issues, including arthritis, heart disease, and diabetes, making these herbs a great addition to a healthy diet.

Perfect for All Occasions

Butternut squash apple soup is a versatile dish that can be enjoyed in many different settings. It makes a great appetizer for a cozy dinner party or holiday gathering, and its warming, comforting nature makes it an ideal dish for a family meal. The soup can also be served as a light lunch, paired with a side of crusty bread or a fresh salad for a complete meal.

In addition to being a perfect comfort food during the cooler months, this soup can be enjoyed year-round. It’s an excellent way to use seasonal butternut squash in the fall, but it can also be made with frozen squash when the vegetable is out of season, allowing you to enjoy the flavors of this soup all year long.

Customizing Your Soup

While this recipe offers a delicious and straightforward version of butternut squash apple soup, there are several ways you can customize it to suit your taste preferences or dietary needs. Here are a few ideas:

Spice It Up: For those who enjoy a bit of heat, you can add a pinch of cayenne pepper or a dash of smoked paprika to the soup. This will give the soup a slightly spicy kick and add depth to the flavor.
Swap Coconut Milk: If you prefer not to use coconut milk, you can substitute it with another non-dairy milk, such as almond milk or oat milk. This will slightly alter the flavor but still provide a creamy consistency.
Add Protein: To make the soup more filling and add some protein, consider adding cooked lentils, chickpeas, or tofu. These plant-based proteins will blend well with the soup and contribute to its overall nutrition.
Toppings: For added texture and flavor, top the soup with roasted pumpkin seeds, croutons, or a drizzle of balsamic glaze. A sprinkle of fresh herbs like thyme or parsley can also enhance the presentation and flavor.

Storage and Meal Prep

One of the best aspects of butternut squash apple soup is how well it stores and reheats. It’s a great option for meal prepping, as the flavors tend to improve over time as they meld together. To store the soup, simply place it in an airtight container and refrigerate for up to 4-5 days. You can also freeze the soup for longer storage. Allow the soup to cool completely before transferring it to a freezer-safe container. It can be frozen for up to 3 months. When ready to eat, thaw the soup overnight in the fridge and reheat on the stovetop or in the microwave.

Conclusion

Butternut squash apple soup is a heartwarming and nourishing dish that combines the natural sweetness of butternut squash and apples with fresh herbs and coconut milk to create a creamy, flavorful soup. Whether you’re enjoying it as a light meal or serving it as an appetizer at a gathering, this soup is sure to be a hit. Packed with vitamins, minerals, and fiber, it offers numerous health benefits, making it not only delicious but also a nutritious choice for any meal.

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