Curried Apple Butternut Squash Soup

CategoryDifficultyIntermediateYields4 Servings
Prep Time10 minsCook Time40 minsTotal Time50 mins

Welcome fall with this delicious pureed soup.

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 2 tsp olive oil
 1 large onion, diced
 2 tsp mild curry powder
 ¾ tsp salt
 1 ¼ lbs butternut squash, cubed (frozen or precut is fine)
 2 medium apples, peeled, cored, and cut into large chunks
 3 cups low sodium chicken or vegetable broth
 ¾ cup apple cider, no-sugar added
 1 ½ cups low-fat buttermilk
 sprigs of fresh thyme
 pomegranate seeds



Heat oil in a soup pot over medium heat.  Reduce the heat to low, add onion and curry, and sauté for 8-10 minutes or until tender.

When the onion is tender, add butternut squash, apples, chicken broth, the apple cider, salt, and simmer for about 20 minutes, until the squash and apples are very tender.  Remove from the heat and let stand for a few minutes.

Puree soup. Use an immersion blender to puree until smooth OR pour soup in batches into a blender or food processor and puree until smooth.  Return pureed mixture back to the pot, add the buttermilk, simmer briefly to heat thoroughly, and serve! 


2 cups = 1/2 Protein, 1 Vegetable, 1 Fruit


Looking to add an immersion blender to your kitchen toolkit?

I love the Cuisinart CSB-75BC Smart Stick 200 Watt 2 Speed Hand Blender!

Nutrition Facts

Serving Size 2 cups

Servings 4

Amount Per Serving
Calories 164
% Daily Value *
Total Fat 3g5%
Total Carbohydrate 31g11%
Dietary Fiber 5g20%
Sugars 22g
Protein 4g8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

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