Butternut Squash and Apple Soup

Antonis Achilleos
Prep: 15 minutes; Cook: 20 minutes.


Makes 8 servings (serving size: 1/2 cup soup)

Nutritional Information

Calories 103
Fat 4 g
Satfat 2 g
Monofat 1 g
Polyfat 0.0 g
Protein 4 g
Carbohydrate 15 g
Fiber 3 g
Cholesterol 9 mg
Iron 1 mg
Sodium 115 mg
Calcium 84 mg


1 1/2 teaspoons unsalted butter
1 1/4 cups chopped Vidalia or other sweet onion (about 1/2 large onion)
1 large garlic clove, smashed and peeled
1 1/3 cups cubed peeled Braeburn apple
1 1/4 pounds cubed peeled butternut squash
1/4 teaspoon dried rubbed sage
1/2 teaspoon kosher salt, plus pinch
1/4 teaspoon freshly ground black pepper
1/8 teaspoon ground nutmeg
2 cups fat-free, less sodium chicken broth
1/2 cup fat-free evaporated milk
1/4 cup crème fraîche, for garnish


1. Melt butter in large saucepan over medium heat. Add onion; sauté 3 minutes. Add garlic and apple; cook, stirring constantly, 1 minute. Add squash and next 4 ingredients; stir 30 seconds or until well-combined. Add broth, and bring to a simmer. Reduce heat to medium-low; simmer 20 minutes or until squash and vegetables are tender.

2. Place half of squash mixture in blender with 1/4 cup evaporated milk. Remove center of blender lid (to let steam escape); secure lid. Place clean towel over opening to avoid splatters; blend until smooth. Pour into bowl. Repeat with remaining squash and evaporated milk.

3. Spoon 1/2 cup soup into small bowl or mini pumpkin. Swirl in 3/4 teaspoon crème fraîche, if desired. Serve immediately.