Easy Butternut Squash Soup Recipe

Posted on January 15, 2013 by rebeccascritchfield

I recently had dinner at a new friend’sImage reprinted with permission from www.theprofessionalpalate.com and www.healthyaperture.com house. We met in childbirth class and we have infants about a week apart! Her husband wanted to “impress” me with his healthy culinary skills. (and he did!)

Part of the dinner he served was this butternut squash soup that he was very proud to say was made without any cream. It was absolutely delicious, and he shared the recipe with me, so I wanted to share it with all of you! I calculated the nutritional information which I included below too. It’s perfect for cold fall and winter months as part of a light lunch and has just a few key ingredients making it super simple to throw together at a moment’s notice. Plus it’s a great way to get more veggies in your diet. See his recipe below and try it out for yourself!

Butternut Squash Soup

Image reprinted with permission from http://www.theprofessionalpalate.com and http://www.healthyaperture.com


  • 4 pounds whole butternut squash (about 2 medium), halved lengthwise and seeds removed
  • 2 tablespoons unsalted butter (1/4 stick)
  • 1 medium Granny Smith apple (about 8 ounces)
  • 1/2 medium yellow onion
  • 2 1/2 cups low-sodium vegetable or chicken broth
  • 2 1/2 cups water
  • 1/4 teaspoon freshly ground black pepper, plus more as needed


  1. Heat the oven to 425°F and arrange a rack in the middle.
  2. Line a baking sheet with aluminum foil. Place the squash pieces cut-side up on the baking sheet. Melt 1 tablespoon of the butter and brush all of it over the tops and insides of the squash halves (alternatively, you can rub it on evenly with your fingers). Season generously with pepper. Roast until knife tender, about 50 minutes to 1 hour.
  3. Meanwhile, peel, core, and cut the apple into medium dice. Cut the onion into medium dice. Melt the remaining tablespoon of butter in a large saucepan or Dutch oven over medium heat. Add the apple, onion, and sage, season with pepper, and cook, stirring occasionally, until softened, about 7 minutes. Remove the pan from the heat and set aside.
  4. When the squash is ready, set the baking sheet on a wire rack until the squash is cool enough to handle. Using a large spoon, scoop the flesh into the saucepan with the sautéed apples and onions; discard the skins.
  5. Add the broth, water, and measured pepper, stir to combine, and bring to a boil over medium-high heat. Reduce the heat to medium low and simmer, stirring occasionally and breaking up any large pieces of squash, until the flavors meld, about 15 minutes. Remove the pan from the heat.
  6. Using a blender, purée the soup in batches until smooth, removing the small cap from the blender lid (the pour lid) and covering the space with a kitchen towel (this allows steam to escape and prevents the lid from popping off). Alternatively, use an immersion blender. Taste and season with pepper as needed.

Nutrition: serves 6-8; 1.5-2 cups per serving

Nutrition Info per Serving (serves 6-8; 1.5-2 cups):

Calories 163 | Fat 4g | Sat. Fat 3g | Cholesterol 10mg | Sodium 69mg | Carbs 33g | Fiber 6g |Protein 3g | Calcium 123mg

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