This lovely blend of apples, butternut squash and curry is just so yummy! This autumn soup is very creamy even though it is very low in fat. It is even tastier if made in advance and refrigerated before pureeing in blender and reheated when ready to serve, but it isn’t necessary. I served this creamy luscious soup as an appetizer in a demi-tasse for a Fall evening party-WOW!–and no need for spoons here, just perfect for a holiday party! I also give you the option of making this soup vegan by substituting the buttermilk with dairy-free unsweetened plain cashew yogurt (click here to see the brand I use).
Apple Butternut Squash Soup
Tip: You can also use cashew yogurt instead of the buttermilk if you'd like to make it vegan.
Servings 4 -6
Calories 200kcal
Ingredients
- 1 Tbsp olive oil extra virgin
- 1 big yellow onion
- 1 Tbsp curry powder mild
- 20 ounces fresh butternut squash
- 2 medium apples
- 3 cups fat-free vegetable broth
- ¾ cup apple cider
- 1½ cups fat-free buttermilk or cashew yogurt for vegan option
- ¾ tsp salt
Instructions
- Peel and chop the onions finely. Place olive oil in a pot large enough to hold the soup, and heat to medium; add chopped onions and curry powder and sautee over low heat until tender (8-10 minutes).
- Peel the apples, core and slice in big chunks. When onions are tender, pour in broth, chopped squash, apples and salt and bring to a boil.
- Reduce heat, add in the apple cider and simmer until the squash and apples are very tender (about 20 minutes).
- When the soup is ready, let it cool down for a few minutes.
- Pour it in a blender or food processor (you may have to do it in several batches) and puree until smooth. Alternatively, you can use a stick hand blender to blend the soup to desired creaminess right in the pot, its a lot less messy!
- Add buttermilk or cashew yogurt (for vegan option) and simmer for a few minutes.
Nutrition
Serving: 245g | Calories: 200kcal | Carbohydrates: 23g | Protein: 2g | Fat: 11g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 5g | Cholesterol: 30mg | Sodium: 610mg
This soup is delicious! I gave the recipe to our school cook and she made it for lunch on salad bar day. I love sharing your recipes. Thank you.
Hi Arlene, Wow, that’s wonderful! Thank you so much! 🙂
Hello! I made this soup yesterday with butternut squash and I really enjoyed it. I didn’t have apple cider or curry. So, I didn’t add the apple cider . Instead of curry, I added the separate ingredients: coriander, turmeric, cinnamon, cumin, salt. I also didn’t add buttermilk. For me was perfect as it was. Delicious! Thank you for this recipe. Merci, Tania
Sounds wonderful Tania! I am so glad you enjoyed it! 🙂
Catherine,
This recipe is great and so versatile! I loved it just as you created it but my husband is not a fan of blended soups and he MUST have meat or he is disappointed so… I had some left over Butternut squash which I cut up small and roasted. Yum, never done that before! I added these to the soup then I cooked up some chicken apple sausage which I added to hubby’s soup bowl. We were both happy! Thanks
P.S. I also enjoyed adding a spoonful of plain yogurt. The sour/sweet mix was great.
Delicious! I replaced the cider with apple juice and added nutmeg…
Thank you Dorit!! That sounds absolutely lovely!
Your design food is great idea!!
bonjour! la saison des pommes est à la fête avec cette belle recette!! c’ est un délice!! ….un p’tit côté acidulé et n’ayant pas de buttermilk , j’ai mis de la crème de soja ! merci et bonne journée !! Martine
Wow, Martine, quelle bonne idée! J’aimerais trouver de la crème de soja ici en Amérique! YUMMY!
Thank you Nila! that’s wonderful! Yes, it can be frozen!
Catherine
I made this soup yesterday- yummy! My personal trainer was here today and took the recipe, he tasted it and cannot wait to make it.
Can it be frozen? Thanks so much. Nila
bonsoir , comment faîtes-vous pour savoir tous ces détails? ….per serving: 225 calories, 3 g fat (<1 g sat dat), 10 g protein, 42 g carbohydrate, 8 g fiber, 0 mg cholesterol, 659 mg sodium!! je crois rêver!!! je vais donc essayer cette recette avec tant e précision! congratulations!! have a good day!! Martine de France qui essaye de parler …anglais!!
Chère Martine de France, c’est parceque j’avais déjà analysé cette recette pour un livre que mon mari et moi avons publié en 2005–The favor-full Diet. Dites moi-z-en des nouvelles!
Nutrition info?
Here you go Janet: per serving: 225 calories, 3 g fat (<1 g sat dat), 10 g protein, 42 g carbohydrate, 8 g fiber, 0 mg cholesterol, 659 mg sodium.
Is this for a one cup serving?
No, it’s a generous bowl serving for dinner!
Do you think cashew cream can be substituted for buttermilk to keep it plant based,
Hi Cindy, I have never tried cashew cream so I can’t say for sure. One thing I do know, is that I like the nutritional profile of cashew nuts very much and I have the feeling it would be absolutely delicious in this soup. The only issue for me is whether it would add too many calories to this simple soup, because you are trying to replace 1 1/2 cups of buttermilk. Because I am not familiar with cashew cream per say, other than that it is made with cashews and water, I don’t know how many cashews you would need to make 1 1/2 cup cream. So something to stay aware but otherwise, go for it!! And please let me know if you love it!
Do you think cashew cream could sub for buttermilk to keep it plant based?