Nourishing roasted butternut squash apple soup has all the flavors of fall simmered together right after roasting the squash for about 30 minutes. This vegan soup is made with an optional (in the recipe) Paleo, Keto, Whole30 version and is a fall favorite all around!
Fall flavors have moved in and are filling our home like crazy as I cook! I just cannot get enough pumpkin and squash, breads, treats and soups. I have been making this gluten-free pumpkin bread and these pumpkin spiced chocolate chip cookies every week! Not to mention I enjoyed an awesome and delicious weekend lunch which consisted of acorn squash lightly stuffed with goat cheese and quinoa!
With all those carbs I figured it is time to balance them out with a nourishing, healthy, healing, vegan butternut squash apple soup with less than 150 calories per serving!
Two things got my juices flowing thinking about making this soup. First our apple trees in the front of our home blooms twice a year (the spring and fall) and a few of the apples are ready to eat! Second we just went to the pumpkin patch so after trekking through the corn maze and enjoying the hay rides I grabbed a butternut squash with our mini pumpkins to bring home.
As soon as we got home Big C wanted to carve the pumpkins and roast the seeds. He has been learning so much about gardening and pumpkins at school and low and behold – the roasting began!
To roast pumpkin seeds, first wash them off and dry with a towel to remove the guts. Then place the seeds on a sheet pan, sprinkle with pink salt (and optional olive oil) and bake at 325 degrees for about 10-15 minutes until slightly crisp and dry. When they are crispy (but not burned) the squash seeds are ready to eat! This is one of the two C’s favorite fall snacks they can make themselves!
After we roasted our pumpkin seeds it was time to roast our butternut squash for soup. Cooking and peeling squash has always been one of the questions I wondered about so here are the tips I have learned…
How to cook squash:
Chopped for stews and roasting:
First peel the squash using a vegetable peeler. Then slice off the ends. Slice in half then scoop out the center seeds with a spoon. Once the seeds are removed it is easy to slice the squash into 1 inch cubes (or smaller if desired). Add the butternut squash cubes to a sheet pan to roast or toss into stews and soups. Roast large cubes at 400 degrees tossed with olive oil for about 25-30 minutes.
Whole for roasting or in the slow cooker:
Slice the squash in half either horizontal or vertical. You can scoop out the center seeds now or wait until the butternut squash is finished cooking. Brush with a bit of olive oil and place the squash face-down on a sheet pan or in a crockpot. Add about ¼ cup water to the sheet pan and about 1 cup to a slow cooker. Roast on a sheet pan at 400 degrees for about 35-45 minutes or until tender when poked with a fork. Cook in the slow cooker for about 2 hours or until tender.
How to make roasted butternut squash apple soup:
For this butternut squash apple soup I used the first method of cooking the squash by peeling it before dicing and roasting. Roasting brings out a delicious natural nutty and sweet flavor that makes this super extra special!
Once the butternut squash is cubed and roasted, toss it into a large pot with the rest of the plant-based ingredients: celery, seasonal apples, onion, potato, carrots, vegetable broth, spices and sage leaves. After the soup simmers for about 1 hour let it cool for a bit before pureeing it. Pour it back into the pot and add the (optional) coconut milk creamer and any garnishes like microgreens, hot sauce, roasted Brussels sprouts shaving, croutons or extra olive oil.
My husband was a little hesitant when he first tried butternut squash apple soup because he is not typically a fan of most squash recipes. This one he had a huge smile followed by “Wow, this is really good! I’m surprised!”
….. haha – thanks, dear!
PIN BUTTERNUT SQUASH APPLE RECIPE TO SAVE
This it is really good with a dab of hot sauce for extra kick and especially for Keto diets add olive oil for fat! No special diets other than healthy – serve it with a salad or these tasty grilled cheese sandwiches made on my homemade gluten-free white bread loaf recipe!
Hope you all enjoy this savory soup this holiday season!
- 1 large butternut squash, peeled and cut into 1 inch cubes
- 1 cup onion (about 1 medium onion), cubed
- 1 large apple, cubed and core removed
- 1 large red, yellow, or sweet potato, cubed (use sweet potato for keto diets)
- 1 cup carrots, chopped
- 4 cups vegetable broth
- 3 large sage leaves
- 2 teaspoons pumpkin pie spice
- 1 teaspoon Himalayan salt
- ½ teaspoon fresh ground black pepper
- 1 cup coconut milk creamer
- drizzle of olive oil (optional garnish)
- Preheat the oven to 400 degrees F. On a sheet pan add the butternut squash cubes rinsed in a bit of water. Roast for 25-30 minutes until slightly crispy and browned. Meanwhile chop the other vegetables.
- Once the butternut squash is done, in a large pot add all the ingredients except for the coconut milk creamer and bring to a boil. As soon as it starts to boil turn the heat down to a simmer and cook covered for 45 minutes to 1 hour. Let it cool slightly then puree it in a blender and add it back to the pot. Stir in the coconut milk creamer (or leave out for special diets) and heat on low making sure not to let it boil. Serve with a drizzle of hot sauce or olive oil or fresh sage or croutons and more salt (to taste).
|Amount Per Serving|
|% Daily Value *|
|Total Fat 0 g||1 %|
|Saturated Fat 0 g||0 %|
|Monounsaturated Fat 0 g|
|Polyunsaturated Fat 0 g|
|Trans Fat 0 g|
|Cholesterol 0 mg||0 %|
|Sodium 987 mg||41 %|
|Potassium 405 mg||12 %|
|Total Carbohydrate 26 g||9 %|
|Dietary Fiber 5 g||21 %|
|Sugars 15 g|
|Protein 2 g||4 %|
|Vitamin A||193 %|
|Vitamin C||28 %|