This butternut squash and apple soup is the perfect fall recipe. With the smooth and nutty tasting squash, sweet apple and fragrant sage, it is full of flavour and so healthy too. A vegan and low histamine soup to warm you up on a chilly day.
If you are feeling the need for cosy soups now the leaves are falling from the trees there are so many on my low histamine recipes page. Perhaps you may like my turmeric chicken soup which is so nourishing or the flavourful parsnip and cauliflower soup, which is perfect for a winter's day lunch or light dinner.
Love butternut squash in a fall salad? Then my butternut and beetroot salad combines roasted vegetables with creamy mozzarella for a flavourful lunch or light dinner.
Why you'll love this recipe
- All the fall flavours - butternut squash is always such a treat when the weather starts to cool. Paired with apple, the natural sweetness comes out for a tasty lunch idea.
- Healthy - bursting with goodness from the fruit, vegetables and fresh herbs.
- Easy to make - this fall soup is simple to make, in just a few steps.
For this fall soup recipe you will need:
- Butternut squash: one of the most 'fall' foods I think, and makes the soup such a beautiful colour. Squash has a natural sweetness and works so well with the sage.
- Apple: gives the soup a really nice freshness and makes it feel light, with a hint of sweetness.
- Sage: for a fragrant herb flavour. Fresh is better, but you can use a little dried if not.
- Onion and garlic: the classic ingredients used as a base for soup. For my low histamine friends, white onion rates as lower histamine, and garlic scores 1 on the SIGHI list.
- Vegetable broth: homemade is always the best, so check ingredients from store-bought as some ingredients may not be tolerated.
- Coconut milk: for that creamy taste.
- Bread: this is definitely optional, but if you would like to make croutons then use the type of bread that works for you. If not, then enjoy the soup with other toppings (below!)
Variations on the recipe
This is quite an adaptable recipe, and you can easily adjust quantities of some of the ingredients to personal taste.
I'm pretty conservative on my garlic use, always just one clove for me! Like it more fragrant? Add a couple more!
Not a fan of sage? Then I would think that thyme would be lovely too (and it's reputed to have antihistamine qualities for my low histamine readers).
And if you love the taste of apple, then you can add another small one into the pot. I haven't tried it myself, but I imagine it would give a nice sweetness.
Step by step instructions
This butternut squash soup is very simple to make, and after the prep has just a few 'hands on' steps before you blend and enjoy.
Fry the onion and garlic in a little oil until softened, and then add the sage. Cook for another minute or so. Add the butternut squash, apple and salt, and stir to combine. Fry for 2-3 minutes.
Pour in the broth and bring to a boil. Then reduce the heat and pour in the coconut milk. Stir well and keep on a very low simmer for 12-15 minutes or until the butternut squash is cooked through.
Use an immersion blender (hand blender) to blend the soup until it is smooth. Alternatively, transfer to a food processor or Nutri Bullet in batches and blend.
If making the croutons, add the bread cubes to an oiled pan and fry for 4-5 minutes, flipping occasionally until they are crispy.
Then ladle the soup into your bowls. Top with the croutons if using. And enjoy!
Recipe tips and notes
- Use fresh produce - the depth of flavour in this soup is from the fruit, squash and herbs, so use the best fresh produce you can to make it more delicious.
- If you don't have fresh herbs, then a pinch of dried will work well also.
- For those who don't have an immersion blender, you can transfer batches to a food processor to blend.
Alternative soup toppings
If you aren't able to tolerate bread, or just not a fan of croutons, there are some other toppings you could give a try:
- Toasted pumpkin seeds (pepitas). Simply dry toast until they start to go very slightly light brown and start to pop. Then leave to cool and add to your soup. I like the Terrasoul organic pumpkin seeds.
- A swirl of coconut cream makes it extra creamy and looks so pretty too.
- Extra diced fresh herbs gives even more flavour.
- Another idea is to make crispy fried sage. It's very simple and would compliment the sage in the soup itself. For a recipe, this one by The Wicked Noodle looks easy to follow.
More soups to enjoy
Soup is always so cosy in the colder months, and I have many for you to try out:
Butternut squash and apple soup
- 1 tablespoon olive oil
- 1 medium-large butternut squash peeled and diced
- 1 apple diced
- ½ white onion diced
- 1 garlic clove diced
- 3 cup vegetable broth
- 1 can coconut milk
- 1-2 teaspoon sage leaves diced (adjust amount to taste)
- pinch salt
- 1 slice bread optional, cubed
- 1 teaspoon sage leaves diced
- Fry the onion and garlic in olive oil for 4-5 minutes until softened. Add the sage, and fry for a further minute.
- Add the butternut squash, apple and salt, and stir to combine. Fry for 2-3 minutes. Then pour in the broth and bring to a boil.
- Reduce to a simmer and pour in the coconut milk. Stir well and keep on a very low simmer for 12-15 minutes or until the butternut squash is cooked through.
- Blend using an immersion (stick) blender until smooth.
- If using, fry the bread cubes in olive oil until crispy to make your croutons.
- Ladle the soup into your bowls, and top with the croutons (if using) and some diced sage leaves. Enjoy!
- If you don't have fresh sage, a touch of dried works well too. It's quite pungent so only use a little to begin with.
- Use gluten-free bread to make the croutons if you have that dietary requirement.
All ingredients score 0 on the SIGHI list, with the exception of:
- bread will vary depending upon ingredients.
- garlic, which scores 1.
- vegetable broth will vary depending upon ingredients.