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–+ servings
Amanda Patel

Easy Vegetable Soup: Butternut Squash & Apple

This cozy vegetable soup blends roasted butternut squash, tart apple, and warm spices into a silky smooth bowl perfect for chilly evenings or meal prep. Easy, budget-friendly, and endlessly flexible—with optional garnishes like coconut cream or pumpkin seeds for contrast.
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Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings: 4 bowls
Course: Soup
Cuisine: Vegetarian
Calories: 180
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 1 medium butternut squash (2½–3 lb), halved and seeded
  • 1 tart apple, chopped (skins on okay)
  • 1 small onion, chopped
  • 1 carrot, sliced
  • 2 tbsp olive oil
  • 1/2 tsp ground cinnamon
  • 1/4 tsp ground ginger
  • 4 cups low-sodium vegetable stock
  • 1/2–3/4 tsp fine sea salt, to taste
  • black pepper, to taste
  • 1–2 tsp apple cider vinegar or lemon juice
  • yogurt or coconut cream, to garnish (optional)
  • toasted pumpkin seeds (optional)
  • chives or parsley, chopped (optional)

Equipment

  • sheet pan
  • medium pot or Dutch oven (4–5 qt)
  • blender or immersion blender
  • parchment paper
  • heatproof spatula
  • ladle

Method
 

  1. Preheat oven to 425°F (220°C). Line a sheet pan with parchment paper.
  2. Place squash halves cut-side down on the pan. Scatter apple and carrot around. Drizzle with olive oil and season with salt and pepper.
  3. Roast for 25–30 minutes until squash is fork-tender and apples are browned.
  4. In a pot, heat 1 tsp olive oil over medium. Sauté onion for 5 minutes until soft. Add cinnamon and ginger; cook 30 seconds more.
  5. Scoop roasted squash into the pot. Add roasted apple and carrot along with vegetable stock.
  6. Simmer gently for 8–10 minutes to blend flavors.
  7. Turn off heat. Blend until silky smooth using an immersion blender or in batches in a stand blender.
  8. Stir in vinegar or lemon juice. Taste and adjust salt and pepper as needed.
  9. Serve hot, garnished with yogurt or coconut cream, pumpkin seeds, and herbs if desired.

Nutrition

Calories: 180kcalCarbohydrates: 28gProtein: 2gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 370mgPotassium: 740mgFiber: 5gSugar: 9gVitamin A: 22000IUVitamin C: 20mgCalcium: 80mgIron: 1.5mg

Notes

Roast squash cut-side down for even cooking and easy scooping. Make-ahead friendly—store roasted veg separately. Use frozen or pre-cut squash to speed prep. Add white beans for creaminess or protein. Keeps well in fridge or freezer, reblends smooth after thawing.

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