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