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+ servings
two bowls of butternut squash and apple soup on a round wooden board.
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4.93 from 14 votes

Butternut Squash and Apple Soup

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.
Prep Time15 minutes
Cook Time15 minutes
Total Time30 minutes
Course: Dinner, Lunch, Soup
Cuisine: American, British
Diet: Vegan, Vegetarian
Servings: 3 servings
Calories: 375kcal
Author: Claire

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: 375kcal | Carbohydrates: 22g | Protein: 5g | Fat: 32g | Saturated Fat: 25g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 0.003g | Sodium: 62mg | Potassium: 396mg | Fiber: 3g | Sugar: 9g | Vitamin A: 69IU | Vitamin C: 6mg | Calcium: 53mg | Iron: 5mg