Curried Butternut Squash & Apple Soup

Although there is nothing like a cozy bowl of hot soup on a cold winter day, I am definitely one of those people that eats soup year-round. I absolutely love soup for many reasons. It’s so easy to make with minimal cleanup, there is such a wide variety of soup flavors and styles, it’s a great way to use up extra ingredients you have laying around, you can meal prep it, and it feels like a warm hug. What’s not to love?

Soup can be such a nutrient dense meal that is loaded with protein, carbs, healthy fats, and lots of micronutrients. That’s not always the case with store-bought canned soup which tends to be filled with tons of sodium, preservatives, and artificial ingredients. But when making soup from scratch at home, you can focus on using whole ingredients and there are even some sneaky tricks to boost the nutrient density even more. I have spoken about bone broth a few times on this blog, but the only broth I use in my soups now is bone broth because of it being such a great source of additional protein and added vitamins and minerals. Making this swap from traditional broth to bone broth can skyrocket the nutrients in your soup and it’s an easy hack that doesn’t cause any extra steps or hassle. Using olive oil is another great way to boost the nutrient density of your soups because of it being a great source of healthy fats among other health benefits. My favorite thing to do is throwing as many vegetables or fruits as I can in soups without sacrificing the flavor or texture. In this soup I added apples to not only help add a sweet flavor, but also to boost the micronutrient content. I also added in a can of white beans to increase both the protein and micronutrients and you would never even know it (besides it honestly helping thicken the texture of the soup making it rich and creamy). In other soups I love to add things like frozen spinach or kale, lots of celery or carrots, beans or lentils, the options are endless. Get creative and you might just find a combination that you would never expect to be delicious but it becomes a staple meal in your house.

Butternut squash soup is a very well-known soup out there, especially in the fall and winter. It’s creamy, rich, and is the perfect soup to pair with a slice of homemade bread or a grilled cheese. I have always loved butternut squash soup but was always super intimidated to make it on my own because it seemed so complicated. But once I invested in an immersion blender (which I HIGHLY recommend you do), I decided to take a dive into blended soups and experimented for a while. As you might come to realize from my recipes, I don’t like bland foods. Give me all the spices, flavors, and cultural diversity. After trying a standard butternut squash soup at first, I knew I needed to jazz things up. There is nothing like combining the savory, spicy flavors with a sweet, tangy balance, it is the perfect food marriage. So I started to experiment with curry flavors with my squash soup and I instantly fell in love. The sweetness from the squash and apples mixed with the spices of curry, cumin, and cinnamon creates the most perfect balance of rich, bold flavors we all need in our life. Then, adding the bone broth, coconut milk, and beans creates the most creamy, smooth texture making it such a hearty, filling soup all on its own. Top with some pumpkin seeds for crunch and pair with a slice of bread or grilled cheese for dipping and you have yourself the coziest meal ever. Ready to give it a try?

Nutrition Facts:

• Butternut squash is a winter squash that is packed with tons of vitamins and minerals. It’s a great source of vitamin A, vitamin C, vitamin E, B vitamins, magnesium, iron, potassium, and others. It’s also a rich source of antioxidants. It’s versatility and ability to take on a variety of flavors makes it a great vegetable to add to a variety of dishes.
• Apples are a very popular fruit and the saying “an apple a day keeps the doctor away” is for good reason. Apples are high in fiber and antioxidants, and are a great source of vitamin C and potassium.

Servings: 8

Ingredients:

• 1 medium-sized butternut squash (peeled and cut into large cubes)
• 2 red apples (peeled and large diced) – Best are pink lady, honeycrisp, or fuji
• 1 white onion (large diced)
• 3 garlic cloves (peeled and sliced)
• 3 Tbsp olive oil (divided)
• 3 tsp curry powder (divided)
• 2 tsp cumin (divided)
• 2 tsp cinnamon (divided)
• 1 32oz carton of bone broth
• 1 15.5oz can cannellini beans (drained and rinsed)
•  1 13.5oz can of unsweetened full-fat coconut milk
• Topping: Roasted pumpkin seeds

Instructions:

1. Preheat your oven to 415 degrees F.
2. Spread the diced squash, apples, onion, and sliced garlic cloves onto a large sheet pan. Drizzle with 2 Tbsp of olive oil and coat all vegetables.
3. Season vegetables with 2 tsp of curry powder, 1 tsp cumin, and 1 tsp cinnamon. Use your hand to massage the oil and spices into the veggies until they are all well coated.
4. Roast the vegetables for 45 minutes, flipping halfway through.
5. Once the vegetables are done roasting, heat 1 Tbsp of olive oil in a dutch oven or large pot. 
6. Add the cooked vegetables to the pot along with 1 tsp of curry powder, 1 tsp cumin, and 1 tsp of cinnamon. Stir to combine.
7. Add the carton of bone broth and bring to a boil.
8. Once a boil is reached, remove the pot from the heat and add the cannellini beans.
9. Use an immersion blender on high speed to thoroughly blend all vegetables together directly in the pot. There should be no chunks and the texture should be smooth and creamy.
   1. Note: You can blend using a standard blender in batches but I highly recommend investing in an immersion blender, it makes the process so much easier!
10. Add the coconut milk to the vegetable mixture and immersion blend on low speed just to combine the milk into the soup.
    1. Note: Be sure to shake your coconut milk can before opening to avoid chunks.
11. Place the pot back on the stove over low heat and simmer for 15 minutes, stirring occasionally.
12. Sprinkle your bowl of soup with 2 Tbsp of pumpkin seeds and serve with bread and side salad, or a grilled cheese.
13. Enjoy!