Butternut Squash, Carrot and Apple Soup

Blog / Nutrition / Recipes / November 22, 2016

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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.

It’s 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.

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 corn bread, and know you are nourishing your bones well.


  • 2 tablespoons organic butter, preferably from pastured cows (or organic vegan butter)
  • 1 medium-sized red onion, chopped
  • 1 medium-sized organic butternut squash, cut into bite-sized chunks (about 5-6 cups of cubed squash)
  • 2 tablespoons extra virgin organic olive oil
  • 4-5 organic carrots, cut in half lengthwise and then cut again horizontally into small pieces
  • 2 tart organic apples (Braeburn or Granny Smith), cored and chopped
  • 6 cups vegetable broth ( for my broth, I add 3 tablespoons of miso to 6 cups water and heat to dissolve)
  • Sea salt and freshly ground black pepper to taste
  • 1 tablespoon Thai Kitchen Green Curry Paste (optional)
  • Parsley to garnish
  • Organic whole milk plain yogurt for garnish


  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.

Nutritional information

1 cup (8 ounces) of this soup provides 90 calories, 2 grams protein, 4 grams of fiber, 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, 25 mg magnesium, 334 mg potassium, 211 mg sodium

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!


how many servings does this recipe make?


Hi Slavko,

This recipe makes 8 cups.

– Monica from AlgaeCal

K Hutman
K Hutman

When assigning nutritional value, please include fat & sugar content for the Weight Watchers in the group reading this recipe. It looks delicious & I would love to try it

Dorothy R. Brown
Dorothy R. Brown

I like it already …….before
making it!! The apples are a smart addition. 😊


Yes, I think the apples are a wonderful addition too! Hope you like it 🙂

– Monica from AlgaeCal

Dorothy R. Brown
Dorothy R. Brown

Dorothy R. Brown
November 26, 2016 10:26 am
I like it already …….before
making it!! The apples are a smart addition. 😊

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