Butternut Squash with Apple Soup

There is something about fall that makes a warm bowl of soup sound so good. This Butternut Squash with Apple Soup is creamy, slightly sweet, and has just enough spice from the ginger and red curry paste.

It’s also a great example of how simple, real food can pack in a lot of nutrition.

Food as Medicine

Butternut squash gets its beautiful orange color from carotenoids, including beta-carotene, which the body can convert to vitamin A. It’s also a good source of vitamin C, potassium, magnesium, and fiber.

And that fiber matters. Fiber helps support healthy digestion, feeds beneficial bacteria in the gut, and can help with blood sugar regulation and satiety.

The apples add natural sweetness along with additional fiber and plant compounds, while fresh ginger, garlic, and onion add flavor and their own beneficial phytonutrients.

I also love using bone broth in this recipe when I have it available. The full-fat coconut milk gives the soup its creamy texture without needing dairy.

One thing to remember: while this soup is nutrient dense, it isn’t particularly high in protein on its own. If you’re having it as a meal, pair it with a good protein source such as chicken, turkey, or another protein you enjoy. It also makes a great side alongside a protein-rich meal.

Real food doesn’t have to be complicated. Sometimes a few seasonal ingredients thrown into one pot are exactly what your body needs.

Ingredients:

• 2 teaspoons coconut oil

• 1 small yellow onion, chopped

• 1 clove garlic, finely chopped

• 2 teaspoons finely chopped fresh ginger

• 1 teaspoon red curry paste, more to taste

• ½ teaspoon sea salt

• 2 medium sized green apples peeled and cut in pieces

• 1 medium butternut squash, peeled and cut into 1-inch pieces, about 4 cups

• 2 cups homemade bone broth or gluten free chicken broth

• 1 can (14 ounces) full fat coconut milk (unsweetened)

• Chopped cilantro as you wish for a garnish

Directions:

1. Heat oil in a large soup pot over medium-high heat. Add onion, garlic and ginger. Cook, stirring frequently, until fragrant and onion is translucent, about 5 minutes.

2. Stir in curry paste and salt and cook 1 minute longer. Stir in apples, squash, broth and coconut milk and bring to a boil. Reduce heat and simmer until squash is tender, 20 to 25 minutes.

3. Either use your immersion blender and other blender and mix up until creamy. Salt and pepper to your liking, add cilantro to each bowl.

Tip: Make a double batch and freeze some for an easy meal later. This is one of those soups that is great to have on hand when you don’t feel like cooking.