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Butternut Squash, Carrot and Apple Soup

A glorious color, this rich, creamy soup brings together the best of the fall harvest and protects our bones with an assortment of anti-inflammatory phytonutrients:

    • Beta-carotene in the squash and carrots
    • Quercitin in the apples and onions
  • Plus a hefty serving of fiber that will feed the healthy bacteria in your digestive tract, improving digestive function and your ability to absorb the nutrients our bones need. 

Butternut Squash, Carrot & Apple Soup Recipe

Serve it with a salad of tossed greens (spinach, kale, Swiss chard contain the richest assortment of bone-boosting minerals), and a slice of homemade gluten-free sourdough bread or cornbread, and know you are nourishing your bones well.

Butternut Squash, Carrot and Apple Soup

Its decadent taste will delight you without expanding your waistline. It’s low in calories but quite filling, which is especially nice now as we head into the holidays.

Course Soup
Cuisine American
Keyword apple,butternut squash,carrot
Prep Time 40 minutes
Cook Time 25 minutes
Total Time 1 hour 5 minutes
Servings 8 cups
Calories 101 kcal


  • 2 tbsp butter organic, preferably from pastured cows (or organic vegan butter)
  • 1 medium red onion chopped
  • 1 medium butternut squash organic, cut into bite-sized chunks (about 5-6 cups of cubed squash)
  • 2 tbsp olive oil extra virgin
  • 4-5 carrots organic, cut in half lengthwise and then cut again horizontally into small pieces
  • 2 tart apples cored and chopped (Braeburn or Granny Smith)
  • 6 cups vegetable broth (for my broth, I add 3 tablespoons of miso to 6 cups water and heat to dissolve)
  • sea salt to taste
  • ground black pepper to taste


  • 3 tbsp miso (for the vegetable broth)
  • 1 green curry paste (Thai Kitchen)

To garnish

  • parsley
  • whole milk plain yogurt organic
Nutrition Facts
Butternut Squash, Carrot and Apple Soup
Amount Per Serving
Calories 101 Calories from Fat 54
% Daily Value*
Fat 6g9%
Saturated Fat 2g13%
Cholesterol 7mg2%
Sodium 751mg33%
Potassium 146mg4%
Carbohydrates 11g4%
Fiber 1g4%
Sugar 7g8%
Vitamin A 5615IU112%
Vitamin C 3.9mg5%
Calcium 13mg1%
Iron 0.1mg1%
* Percent Daily Values are based on a 2000 calorie diet.


  1. Toss your cut up butternut squash in olive oil, and roast in the oven at 325 degrees for 30 minutes.
  2. While squash is roasting, melt the butter in a 6-quart (i.e., large) soup pot and saute the onion, carrots, and apples over medium heat for 10 minutes. (You want to use a big enough soup pot so when you puree this soup with an immersion blender, it doesn’t splatter out.)
  3. Lower the heat to simmer, cover and continue to simmer another 20-25 minutes until the butternut squash is done.
  4. If using miso to make your broth, heat 6 cups of water and stir in the 3 tablespoons of miso until dissolved.
  5. Add the roasted butternut squash to the other vegetables and apples in your soup pot.
  6. Add the 6 cups of broth.
  7. Puree with an immersion blender — if you don’t have one, just transfer small batches to a blender and process until smooth.
  8. Taste and season as desired with salt (if you have used miso for your broth, salt will most likely not be needed) and freshly ground black pepper.
  9. If you prefer a spicy soup, stir in 1 tablespoon of Thai Kitchen Green Curry Paste until well mixed.
  10. Garnish with a sprig of parsley or top with a dollop of organic whole milk yogurt.

Recipe Notes

Extra Nutrition Facts:

1 cup (8 ounces) of this soup 10,451 IU pro-vitamin A (carotenoids– beta-carotene, alpha-carotene, beta-cryptoxanthin, lutein+zeaxanthin), 17 mcg folate, 1.48 mcg K1, 42 mg calcium, and 25 mg magnesium.

This is a great soup to try over the weekend when you want something fairly easy to whip up for dinner. It’s delicious and I do hope you try it 🙂

Let me know what you think in the comments below!

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Author: Lara Pizzorno, MDIV, MA, LMT

Best-selling author of “Your Bones: How You Can Prevent Osteoporosis and Have Strong Bones for Life – Naturally” and a member of the American Medical Writers Association with 30+ years of experience specializing in bone health. Lara is the Editor of Longevity Medicine Review ( as well as a Senior Medical Editor for SaluGenecists Inc., and Integrative Medicine Advisors, LLC.