Inspiring healthier eating one dish at a time

Butternut Squash and Green Apple Soup

We’ve been under a blizzard warning for the past 24 hours here in Boston.  The snow has finally stopped, but roads, airports, and public transportation are still shut down, as they have been since yesterday afternoon.  Oh, the joys of winter in New England!  I’m sure one of these days when I live someplace really warm, I’ll look back and laugh…

Here’s what my patio and grill look like today. 8459328880_4f5785a9a2_n I think that’s about 3 feet of snow.  So last night was a perfect night to stay in and make soup.  Since I was craving a dose of antioxidants (and I felt like playing with my immersion blender, which is one of my all-time favorite kitchen tools), I decided to go with my Butternut Squash and Green Apple soup – sweet, tart, nutty, and creamy all in one bowl.  AND it has 240% of the daily value for vitamin A from beta-carotene.

Antioxidants are healthy chemicals that help protect your body from oxidative stress.  That’s a fancy word for the toxic stuff that we breathe in, and are exposed to every day.  Antioxidants help to neutralize the free radicals that are produced from air pollution, cigarette smoke, UV light, and our body’s own metabolic processes.  Constant exposure to these free radicals speeds the aging process, and has been linked to development of cancer, heart disease and many other diseases.  Antioxidants (like beta-carotene, vitamins C and E, lycopene, lutein and others) are found mainly in very colorful fruits and vegetables – like butternut squash.

Eat well!


Butternut Squash and Green Apple Soup

Yield: 10 servings

Serving Size: approx 1 cup

Butternut Squash and Green Apple Soup

An immersion blender makes easy work of the pureeing, but you can also use a blender. Remember to only fill it part way, and remove the center piece on the lid so you don't burn yourself!


  • 3 Tbs olive oil
  • 1 1/2 lbs peeled, cubed butternut squash
  • 1 lb tart, green apples (about 2 large), cored and cubed
  • 1 lb sweet onion (about 1 large), sliced
  • 3 slices light wheat bread, cubed
  • 6 cups low sodium chicken stock
  • 1/2 tsp tarragon (or more to taste)
  • 1/3 cup heavy cream
  • 1/3 cup sherry
  • 1/2 Tbs kosher salt and 1/2 tsp fresh ground pepper
  • (optional to garnish)
  • sour cream
  • snipped fresh chives


Saute squash, apples, onions and bread with olive oil, in a stockpot.

Add stock, tarragon, salt, pepper, and bring to a boil.

Cover and simmer until squash and apples are tender - about 50 minutes.

Puree soup using an immersion blender.

Add cream and sherry to soup and bring to a simmer.

Adjust seasonings.

Ladle soup into bowls, and if desired, garnish with dollop of sour cream and chives


Nutrition Facts
Serving Size 1 1/2 cups
Servings Per Container 10

Amount Per Serving
Calories 185 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 2g 10%
Trans Fat g
Cholesterol 5mg 2%
Sodium 432mg 18%
Total Carbohydrate 26g 9%
Dietary Fiber 4g 16%
Sugars 8g
Protein 5g 10%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.


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