This easy butternut squash soup with apples and carrots combines warm fall spices with smooth, puréed squash for a delicious snack or light meal!
You’ve probably heard the advice that you shouldn’t drink your calories. But I like to be a rule-breaker enjoy soup straight out of my favorite cozy mug!
Joking aside, the problem with drinking your calories is that pure liquids aren’t heavy enough to turn off your hunger hormones. Basically, your brain doesn’t realize you’re full.
That’s why you want to make smoothies and soups that have some weight to them. They’ll help you feel satisfied so you aren’t tempted to keep eating.
This delicious butternut squash soup with apples and carrots is a great example! The puréed vegetables are hearty enough to fill you up, but the soup is still nice and light.
It’s perfect if you want to eat something a few hours before a workout, or if you just want a tasty and cozy afternoon snack!
How to make butternut squash soup with apples and carrots
This smooth soup has just a little spice to it, and everything comes together in a few simple steps!
Step 1: In a large soup pot (at least 5 quarts), heat the olive oil.
Step 2: Once the oil is hot, add the onion and sauté for about 5 minutes.
Step 3: Add the squash, apple, carrots, cinnamon, nutmeg, curry powder, salt, and pepper. Stir until the spices are evenly distributed, then sauté for about 5 more minutes.
Step 4: Add the vegetable stock and stir to combine. Bring everything to a boil, then reduce the heat and simmer for 20 minutes or until the squash can be easily pierced with a fork.
Step 5: Purée the soup by either transferring it to a food processor or blender, or by using an immersion blender right in the pot.
Step 6: Once the mixture is smooth, stir in the almond milk.
You can ladle your soup into bowls, or enjoy it out of your favorite mug for a tasty treat!
Is butternut squash good for diabetics?
One cup of butternut squash contains about 22 grams of carbohydrates, including 7 grams of fiber and 4 grams of sugar.
Fiber is known to help lower blood sugar and may also improve insulin levels. Because butternut squash is a good source of fiber, that makes it a great option for diabetics!
Storage
I love making this recipe over the weekend to enjoy throughout my busy week. It’s a great way to do some light and easy meal-prep.
Simply store leftover soup in an airtight container in the refrigerator for up to 5 days.
I like to heat mine up in a mug with an extra splash of almond milk for a quick lunch or snack any time.
Other tasty butternut squash recipes
Cooking with butternut squash is such a delight. There are so many different recipes and flavors to try! Here are a few of my favorites that I know you’ll love:
When you’ve tried this soup, please don’t forget to let me know how you liked it and rate the recipe in the comments below!
Butternut Squash Soup with Apples and Carrots
Ingredients
- 1 tablespoon olive oil (extra-virgin)
- 1 small onion (chopped)
- 1 medium butternut squash (peeled and chopped into 1-inch cubes)
- 1 large apple (cored and chopped)
- 2 carrots (diced)
- 2 teaspoons ground cinnamon
- 1 teaspoon nutmeg
- 2 teaspoons curry powder
- 1/2 teaspoon Kosher salt
- 1/2 teaspoon freshly ground black pepper
- 4 cups vegetable stock
- 1/2 cup unsweetened almond milk
Instructions
- In a large soup pot (at least 5 quarts), heat the olive oil.
- Once the oil is hot, add the onion and sauté for about 5 minutes.
- Add the squash, apple, carrots, cinnamon, nutmeg, curry powder, salt, and pepper. Stir until the spices are evenly distributed, then sauté for about 5 more minutes.
- Add the vegetable stock and stir to combine. Bring everything to a boil, then reduce the heat and simmer for 20 minutes or until the squash can be easily pierced with a fork.
- Purée the soup by either transferring it to a food processor or blender, or by using an immersion blender right in the pot.
- Once the mixture is smooth, stir in the almond milk.
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