Sweet Apple Curry Butternut Squash Soup (Gluten-Free Recipe)

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This delightfully filling soup is warm and inviting, a little spicy, a little sweet and a lot delicious. Butternut squash in itself is high in vitamin A (1 cup has almost 300 percent of your daily recommendation!), vitamin C, potassium and fiber, so this healthy dish will warm you up and keep you satisfied.


Time: 1 hour to 1 1/2 hours

Serves: 4 to 6 people


• 32 fluid ounces (1 container) chicken or vegetable broth; or apple juice for very sweet soup (vegan variation)
• 1 large butternut squash
• 1 large onion, chopped*
• 2 to 3 cloves garlic
• 1 apple, chopped*
• 1 large carrot, chopped*
• Spices to taste: 1 teaspoon curry powder, 1/2 teaspoon ginger, 1 to 1 1/2 teaspoons garlic, 1 teaspoon cinnamon, 1 to 2 teaspoons salt, 1/2 teaspoon pepper

*This soup will be puréed, so the pieces don’t have to be finely diced. A rough chop is fine, though the smaller the carrots especially are chopped, the faster they will cook. I once grated the carrot into my soup as it was cooking, which worked well.

1.  Roast butternut squash, cut lengthwise in half and face down on  baking sheet, for 30 to 40 minutes, or until tender.

2.  Sauté onions and garlic. Add chopped apple and spice to taste (use about half of your measured spices, and the rest will be added to the broth)

3.  When squash is cooked and tender, carefully (squash will be HOT), peel skin, chop squash into chunks. Then add to soup pot with broth and chopped carrots, followed by onions, apple, spice mixture.

4.  Bring to a boil, then reduce heat to simmer for 30 minutes. Stir occasionally, and add additional spices as it cooks to taste, until fragrant.

5.  Using an immersion blender (or regular blender in reasonable batches), carefully blend together ingredients. If you want a squash stew instead of soup, don’t blend as thoroughly.

6.  Garnish with a dollop of cinnamon crème fraîche, or sour cream, or apple slices, or cinnamon, or cilantro, or parsley, or bacon; and serve hot.


• For vegan variation, use apple juice instead of chicken broth.
• Stir in half a cup of milk or cream when blending to make a cream of butternut squash soup.
• Add more vegetables (like spinach, kale, peppers) for an even better veggie boost, or chickpeas for added protein.

Looking for more? Find more delicious Soup and Stew Recipes on our collection page!

Recipe from Taylor Nutting, an editorial assistant at Mother Earth Living and cooking experiment enthusiast who loves to find new ways (especially if it involves cooking!) to live a healthy and happy life.

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