Roasted Butternut Squash Soup with Apples and Garam Masala

While traditional curry powders often use turmeric as a base, garam masala, a North Indian spice blend, starts with a mix of cardamom, coriander, and black pepper. If you can't find Braeburn apples, Cortland apples will do. Use two percent reduced-fat milk in place of soy milk, if you prefer.


8 servings (serving size: About 1 cup)

Recipe from

Cooking Light

Nutritional Information

Calories 203
Caloriesfromfat 25 %
Fat 5.6 g
Satfat 0.8 g
Monofat 3.8 g
Polyfat 0.7 g
Protein 3.4 g
Carbohydrate 40 g
Fiber 5.9 g
Cholesterol 0.0 mg
Iron 2.1 mg
Sodium 327 mg
Calcium 130 mg


8 cups (1-inch) cubed peeled butternut squash (about 2 medium)
3 tablespoons olive oil, divided
2 tablespoons maple syrup
1 teaspoon kosher salt
1 1/4 teaspoons garam masala
1/8 teaspoon freshly ground black pepper
Cooking spray
1/4 cup finely chopped shallots
4 cups chopped peeled Braeburn apple (about 1 pound)
1/4 cup sweet white wine
3 cups water
1 (14-ounce) can fat-free, less-sodium chicken broth
2 tablespoons soy milk


Preheat oven to 400°.

Combine squash, 2 tablespoons oil, syrup, salt, garam masala, and pepper in a large bowl. Arrange squash in a single layer on a jelly-roll pan coated with cooking spray. Bake at 400° for 45 minutes or until soft.

Heat remaining 1 tablespoon oil in a large skillet over medium-high heat. Add shallots; sauté 2 minutes or until tender. Stir in apple; sauté 2 minutes or until tender. Stir in wine; cook 1 minute. Stir in squash, water, and broth. Bring to a simmer; cook 3 minutes. Place half of soup in a blender; process until smooth. Strain mixture through a sieve into a bowl; discard solids. Repeat procedure with remaining half of soup. Stir in soy milk.

November 2005
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