<img height="1" width="1" style="display:none;" alt="" src="https://dc.ads.linkedin.com/collect/?pid=265777&amp;fmt=gif">


Healthy, hearty, squash and apple soup

By Medisys on October 27 2017 | Nutrition & Recipes

A simple yet delicious pureed soup perfect for a cool autumn day when locally grown apples are in abundance. I like to garnish this soup with shredded apple or toasted pumpkin seeds.


2 tbsp (25 ml) canola oil

2 cups (500 ml) chopped onion

6 cups (1.5 L) water

4 cups (1 L) cubed butternut squash

2 apples, peeled, cored, and chopped

1 tbsp (15 ml) minced ginger root

1 tsp (5 ml) coarse sea salt, or to taste


Heat oil in a large saucepan over medium heat. When pan is hot, add onions and sauté for about 8 to 10 minutes.

Add water, squash, apples, ginger root, and salt.

Cover and bring to a boil; reduce heat and simmer for 30 minutes, or until squash is tender.

Purée with a hand blender until smooth, or to desired consistency.


Serves 8.

Per 1 cup (250 ml) serving: 94 cal, 1 g pro, 4 g total fat (0 g saturated fat), 17 g carb,

2 g fibre, 0 mg chol, 300 mg sodium


Looking for healthy recipe ideas? Download our free digital, dietitian-approved recipe book. 

Download the recipe booklet