Recipe: Delicious Butternut Squash Soup

This colorful, mellow soup delivers vegetables and all their nutrients in a tasty, warm bowl.




  • 3 to 4 pounds butternut squash, peeled and seeded (also can use frozen)
  • 2 yellow onions
  • 2 green apples, peeled and cored
  • 3 tablespoons good olive oil
  • Kosher salt and freshly ground black pepper
  • 2 to 4 cups low-sodium chicken or vegetable stock
  • 1/2 teaspoon good curry powder

Optional Condiments:

  • Scallions, white and green parts, trimmed and sliced diagonally
  • Flaked sweetened coconut, lightly toasted
  • Roasted salted cashews, toasted and chopped


  • Preheat the oven to 425° F. Cut the squash, onions and apples in 1-inch cubes.

  • Toss with the olive oil, 1 teaspoon salt and 1/2 teaspoon pepper.

  • Divide the squash mixture between 2 sheet pans and spread it in a single layer. Roast for 35 to 45 minutes, until very tender. (If using frozen squash, roast only the apples and onions in the oven until soft and thaw the squash in the microwave 3-5 minutes or until soft.)

  • When the vegetables are done, put them through a blender or food processor fitted with the steel blade. Add some of the vegetable stock and puree to the texture you desire. When all of the vegetables are processed, place them in a large pot and add enough vegetable stock to make a thick soup. Add the curry powder, salt and pepper to taste. Serve hot with condiments either on the side or on top of each serving.


(1 serving = 1/6 of recipe)

Calories: 217, Fat 7g, Sodium: 343mg, Carbohydrate: 29g, Sugar: 13g, Fiber: 7g, Protein: 3g

(Nutritional information does not include optional condiments)

Recipe adapted by Christy Goff, MS, RDN, CD