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    Home » Recipes » Soups

    Published: Sep 30, 2021 · Modified: Sep 29, 2022 by Claire · This post may contain affiliate links. As an Amazon associate I earn from qualifying purchases · 6 Comments

    Butternut Squash and Apple Soup

    Jump to Recipe Print Recipe

    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.

    butternut squash and apple soup in two white bowls on a board.

    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.

    Jump to:
    • ⭐ Why you'll love this recipe
    • 🥘 Ingredients
    • 📖 Variations on the recipe
    • 🔪 Step by step instructions
    • 💭 Recipe tips and notes
    • 📋 Frequently asked questions
    • 🥬 Alternative soup toppings
    • 🥣 More flavourful soups
    • 📖 Recipe
    • 💬 Comments

    ⭐ 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.

    🥘 Ingredients

    wooden board with butternut squash, olive oil, apples, garlic, sage and salt on it.

    All the ingredients and their quantities are set out in the recipe card below.

    For this fall soup recipe the main ingredients you will need are:

    • 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. I suggest using red apples for extra sweetness.
    • Sage: for a fragrant herb flavour. Fresh is better, but you can use a little dried if not.
    • 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.

    process shots of making butternut squash and apple soup.

    STEP 1

    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.

    STEP 2

    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.

    STEP 3

    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.

    STEP 4

    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.

    📋 Frequently asked questions

    Do you have to peel butternut squash for soup?

    If you are roasting the butternut squash first, then you can include the skin as it will soften and slightly sweeten. For this soup recipe I do suggest peeling it as it would be quite tough and not have the best flavour.

    Can I leave out the coconut milk?

    You can make this soup without coconut milk. Just be sure to add some extra vegetable stock. It won't have the same flavour or creaminess, but will still be good!

    Can I freeze this butternut squash apple soup?

    Yes, it is easy to freeze. Just portion into tupperware or ziplock bags. I suggest using within three months.

    🥬 Alternative soup toppings

    If you you're not a fan of croutons, there are some other fun 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.
    butternut squash and apple soup in a white bowl on a board.

    🥣 More flavourful soups

    Soup is always so cosy in the colder months, and I have so many for you to try out, including my chicken and cabbage soup and vegan stuffed pepper soup. Some recent cosy soups to try:

    • broccoli zucchini soup in a white bowl with a spoon in it on a beige cloth next to garlic and mint.
      Broccoli Zucchini Soup
    • parsnip and ginger soup in a white bowl garnished with fresh herbs with a spoon in it next to ginger and garlic.
      Parsnip and Ginger Soup
    • collage of salad, bread rolls, squash and sweet potatoes in a dish.
      What To Serve With Chicken Soup - 25 Best Recipes!
    • celery and leek soup in a white bowl with a spoon in it on a blue cloth next to a bowl of herbs.
      Celery and Leek Soup

    I’m always in the kitchen, so come join me on Instagram, Facebook and Pinterest to be the first to hear of new recipes. And please do leave a star rating if you tried the recipe!

    📖 Recipe

    two bowls of butternut squash and apple soup on a round wooden board.

    Butternut Squash and Apple Soup

    Claire
    This butternut squash and apple soup feels like fall in a bowl! All cosy and comforting, and super healthy too. Serves 3-4 depending on portion size.
    4.91 from 10 votes
    Prevent your screen from going dark
    Print Recipe Pin Recipe
    Prep Time 15 mins
    Cook Time 15 mins
    Total Time 30 mins
    Course Dinner, Lunch, Soup
    Cuisine American, British
    Servings 3 servings
    Calories 375 kcal

    Equipment

    • Immersion blender

    Ingredients
      

    • 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

    As toppings

    • 1 slice bread optional, cubed
    • 1 teaspoon sage leaves diced

    Instructions
     

    • 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!

    Notes

    • 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.
    • Check the butternut squash is fork tender. If not, give it a few more minutes of cook time before blending.
    • Use gluten-free bread to make the croutons if you have that dietary requirement.
    • Please note that nutritional information is offered as a courtesy. It is auto-generated and should be understood to be an estimate.
     
    Swiss Interest Group Histamine Intolerance (SIGHI) food compatibility list for histamine
    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.

    Nutrition

    Calories: 375kcalCarbohydrates: 22gProtein: 5gFat: 32gSaturated Fat: 25gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gTrans Fat: 0.003gSodium: 62mgPotassium: 396mgFiber: 3gSugar: 9gVitamin A: 69IUVitamin C: 6mgCalcium: 53mgIron: 5mg
    Tried this recipe?Mention @lowhistaminekitchen or tag #lowhistaminekitchen!
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    Reader Interactions

    Comments

    1. Bridget says

      October 25, 2022 at 11:34 am

      Can you freeze this ?

      Reply
      • Claire says

        October 25, 2022 at 6:15 pm

        Yes, it can be frozen. When you reheat you may need to add a touch of water or vegetable broth. Enjoy!

        Reply
    2. Jen says

      March 15, 2022 at 2:38 am

      4 stars
      Hi, thanks for the recipe! I have also made this without coconut and used water instead of broth and it is still 😊 good…

      Reply
      • Claire says

        March 15, 2022 at 9:45 am

        So glad you like it, and found some alternatives that work for you 🙂

        Reply
    3. Hannah says

      January 17, 2022 at 10:09 pm

      5 stars
      This is one of my favorite recipes and is so easy - I love how I actually enjoy cooking it, no stress, and it makes the kitchen smells wonderful. This is definitely going to stay in my family's rotation!

      Reply
      • Claire says

        January 18, 2022 at 9:00 am

        So glad you like it Hannah! I love how soup makes the kitchen smell so cosy too.

        Reply

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    Recipe Rating




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    Hi, I’m Claire. After a diagnosis of MCAS I began to follow a low histamine diet, which has helped me manage my symptoms. Here I hope to show that a restrictive diet can still be full of flavourful meals, and help you enjoy being creative in the kitchen.

    More about me →

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