Recipe of the Month: Butternut Squash & Apple Soup

1 min
Nov 13, 2018

Servings: 4-6
Prep Time: 25 mins
Cook Time: 35 hour
Ready In: 1 hour


2 Onions, chopped
1 tbsp (15 mL) butter
1 large Butternut Squash, peeled and cubed (about 5 cups/1.25 L)
2 Apples, peeled, cored and cubed
2 cloves Garlic
4 cups (1 L) sodium-reduced chicken or vegetable broth
1 tsp (5 mL) chopped fresh Thyme Leaves
1 tsp (5 mL) salt
1/4 tsp (1 mL) pepper
3 tbsp (45 mL) Maple Syrup
1/2 tsp (2 mL) ground nutmeg
Pumpkin seeds


In large pot, cook onions in butter over medium heat until softened, about 5 minutes. Add squash, apples, garlic, broth, 1 cup (250 mL) of water, thyme, salt and pepper; bring to boil. Reduce heat, cover and simmer for about 20 minutes or until squash is tender. Let cool slightly. Purée soup in blender until smooth. Return to pot and stir in maple syrup and nutmeg. Reheat soup until hot. Serve garnished with pumpkin seeds.

Nutritional Information

Calories: 175
Protein: 5 grams
Fat: 3 grams
Carbohydrates: 34 grams
Fibre: 3 grams
Sodium: 460 mg