Creamy squash soup with shredded apples

2 mins read

This quick-to-fix soup is bursting with warm-you-up-flavor. Serve with a crisp green salad and crusty whole-wheat bread. 


2 (16 oz each) winter (butternut) squash 

2 medium apples (try Golden Delicious or Gala) 

1 Tbsp olive oil 


Cut a fresh butternut into small chunks, and place in a microwave-safe dish covered with 1 inch of water. Microwave on high for 5–10 minutes, or until squash is tender and can be easily pierced with a fork. Remove skin. Place squash in blender until desired consistency. 

Meanwhile, peel then shred the apples using a grater or food processor, or peel and finely chop apples into thin strips. Set aside ¼ cup. 

Warm oil in a 4-quart saucepan over medium heat. Add all but ¼ cup of the apples. Cook and stir until apples soften, about 5 minutes. 

Stir in thawed squash and pumpkin pie spice. 

Add the evaporated milk about ½ cup at a time, stirring after each addition. 

Season with salt and pepper. 

Cook and stir over high heat just until soup is about to boil. 

Ladle into individual soup bowls. Top each with a tablespoon of the unused apples. Sprinkle with additional pumpkin pie spice if desired and serve. 

Yield: 4 servings; Serving size: 1 ½ C soup 

Each serving provides: calories 334 

total fat 4g 

saturated fat 1g 

Tip: For chunkier soup, try two bags (14 oz each) of frozen diced butternut squash. 

Recipe CREDIT: Keep the Beat recipes/ Deliciously Healthy Dinners 

™ Keep the Beat is a trademark of the U.S. Department of Health and Human Services 

U.S. Department of Health and Human Services 

National Institutes of Health 

National Heart, Lung and Blood Institute

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