Curried butternut squash & apple soup


It’s time to squash the rumors… Squash is amazing for you! Here’s why:

  • Helps the heart with Vitamin C, Potassium, Magnesium, and heart healthy antioxidants that prevent high cholesterol and heart disease.

  • Fat free and low in calories which aids in weight loss.

  • Manganese helps in maintaining healthy bone structure, calcium absorption, enzyme creation and bone building as well.

  • High in fiber which aids in colon and digestive health and combat diabetes.

  • Boosts immune system and is great for colds.

  • Chalk full of vitamins: Vitamin C, Vitamin A and other minerals like magnesium, folate, copper, riboflavin, and phosphorus.

  • Good plant-based protein!

  • Improvement in muscle contraction and transportation of nerve impulses.

  • Promotes healthy skin and anti-aging properties!

This beautiful veggie is a wonderful accent for both salads, veggie trays, casual sides, and delicious on sandwiches! Find out how delicious it truly is with one of our recommended recipes!

Curried Butternut Squash and Apple Soup



  • 1 Tablespoon of Olive Oil

  • 2 cups chopped sweet onion (from 1 medium onion)

  • ½ cup chopped celery (from 2 stalks)

  • ½ cup chopped carrots (from 3 medium carrots)

  • 1 tablespoon curry powder

  • 3 pounds butternut squash, peeled, seeded and chopped (7 to 8 cups)

  • 1¼ teaspoons kosher salt

  • 1 teaspoon black pepper

  • 2 cups finely chopped Golden Delicious apple (about 1 large), divided

  • 2 cups unsalted chicken stock

  • 2 cups water

  • 6 tablespoons crème fraîche



  1. Melt butter with olive oil in a large pot over medium. Add onion, celery and carrots and stir to coat. Cook, stirring occasionally, until vegetables are tender, 8 to 10 minutes. Add curry powder; stir vegetables to coat thoroughly.

  2. Add squash, salt, pepper and 1½ cups of the chopped apple to pot and stir to coat. Stir in chicken stock and water and bring to a boil over medium-high. Reduce heat to low, cover and cook, stirring occasionally, until butternut squash is soft when pierced with a fork, 20 to 25 minutes.

  3. Remove from heat and, working in 2 batches, pour soup into a heavy-duty blender. Secure lid on blender and remove center piece to allow steam to escape. Place a clean towel over opening. Process until smooth, about 1 minute. Return soup to pot; reheat if needed. Serve with crème fraîche and garnish with remaining ½ cup chopped apple.

Serving size: 1½ cups
Per serving: 234 calories; 10 g fat (5 g sat); 7 g fiber; 35 g carbohydrates; 5 g protein; 12 g sugars; 0 g added sugars; 120 mg calcium; 473 mg sodium; 861 mg potassium
Carbohydrate Servings: