As the crisp autumn air sets in, there is nothing more comforting than a warm bowl of soup. Fall is the season of harvest, bringing an abundance of fresh produce that makes for the perfect ingredients in hearty, flavorful dishes. Among all the seasonal delights, butternut squash and apples stand out as two quintessential ingredients that capture the essence of autumn. When combined, they create a velvety, slightly sweet, and deeply comforting soup that is both nourishing and delicious. In this post, we will explore the magic of butternut squash and apple soup, its health benefits, step-by-step preparation, and some creative variations to suit every palate.
Why Butternut Squash and Apple Soup is the Best Fall Soup
Autumn is synonymous with cozy meals, and this soup embodies everything we love about the season. The combination of butternut squash and apples results in a creamy, slightly sweet, and well-balanced flavor that makes it an instant favorite. It’s not only a treat for your taste buds but also a powerhouse of nutrients that can help boost your immune system during the colder months.
Butternut squash is rich in vitamins A, C, and E, along with fiber and antioxidants that support overall health. Apples add a natural sweetness and provide additional vitamin C and fiber, making this soup a well-rounded meal. Plus, the warm spices like cinnamon, nutmeg, and ginger enhance the flavors, adding depth and warmth to each spoonful.
Ingredients You’ll Need
To make a delicious pot of butternut squash and apple soup, you will need:
- 1 medium butternut squash (about 2 lbs), peeled, seeded, and diced
- 2 large apples (such as Honeycrisp or Granny Smith), peeled, cored, and chopped
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth (or chicken broth for a richer flavor)
- 1 cup coconut milk (or heavy cream for a richer taste)
- 2 tbsp olive oil or butter
- 1 tsp ground cinnamon
- ½ tsp ground nutmeg
- ½ tsp ground ginger
- Salt and pepper to taste
- 1 tbsp maple syrup or honey (optional, for extra sweetness)
- Pumpkin seeds or toasted nuts for garnish (optional)
- Fresh thyme or parsley for garnish
Step-by-Step Preparation
Step 1: Prepare the Ingredients
Start by peeling and cutting the butternut squash into small cubes. Peel, core, and chop the apples into similarly sized pieces. Chop the onion and mince the garlic to have everything ready before cooking.
Step 2: Sauté the Aromatics
In a large pot or Dutch oven, heat the olive oil or butter over medium heat. Add the chopped onion and garlic, sautéing until they become soft and translucent. This step helps to release their natural sweetness and enhance the overall flavor of the soup.
Step 3: Cook the Squash and Apples
Add the diced butternut squash and apples to the pot, stirring to coat them in the aromatic mixture. Cook for a few minutes until they start to soften slightly.
Step 4: Add Spices and Broth
Sprinkle in the cinnamon, nutmeg, and ginger, stirring well to evenly distribute the spices. Pour in the vegetable broth, ensuring that the squash and apples are fully submerged. Bring the mixture to a gentle boil, then reduce the heat and let it simmer for about 20–25 minutes, or until the squash and apples are tender.
Step 5: Blend Until Smooth
Once the ingredients are fully cooked and tender, remove the pot from the heat. Using an immersion blender, blend the soup until smooth and creamy. If you don’t have an immersion blender, carefully transfer the soup in batches to a blender and blend until smooth. Be sure to allow some steam to escape to prevent pressure build-up.
Step 6: Add Coconut Milk and Adjust Seasoning
Pour in the coconut milk (or heavy cream) and stir well to combine. Taste the soup and adjust the seasoning as needed by adding salt, pepper, or a touch of maple syrup for extra sweetness.
Step 7: Serve and Garnish
Ladle the warm soup into bowls and garnish with toasted pumpkin seeds, a sprinkle of cinnamon, and fresh thyme or parsley. Serve with a side of crusty bread or homemade croutons for a complete meal.
Creative Variations
One of the best things about this soup is its versatility. Here are some creative ways to customize it to your liking:
- Spicy Kick – Add a pinch of cayenne pepper or red pepper flakes to give the soup a bit of heat.
- Creamy and Cheesy – Stir in some grated Parmesan or goat cheese for an extra layer of richness.
- Protein Boost – Add cooked lentils or chickpeas for added protein and fiber.
- Roasted Squash Flavor – Instead of boiling the butternut squash, roast it in the oven at 400°F (200°C) for 25–30 minutes to bring out a deeper caramelized flavor.
- Smoky Twist – Add a teaspoon of smoked paprika for a delicious smoky undertone.
Health Benefits of Butternut Squash & Apple Soup
This soup is not only comforting and delicious but also incredibly nutritious. Here’s a closer look at the health benefits:
- Rich in Vitamins and Antioxidants – Butternut squash is packed with vitamin A, which is essential for eye health, and vitamin C, which supports immunity.
- Gut Health – Apples provide fiber, which aids digestion and supports gut health.
- Heart Health – The antioxidants and fiber in both squash and apples help reduce inflammation and support cardiovascular health.
- Low in Calories – Despite its creamy texture, this soup is relatively low in calories, making it a great option for those looking to maintain a balanced diet.
Storing and Reheating Tips
This soup is perfect for meal prep and can be stored easily. Here’s how:
- Refrigeration: Store leftovers in an airtight container in the fridge for up to 4 days.
- Freezing: Allow the soup to cool completely before transferring it to freezer-safe containers. Freeze for up to 3 months.
- Reheating: Warm the soup in a saucepan over low heat, stirring occasionally. If it thickens too much, add a little broth or water to reach your desired consistency.
Final Thoughts
Butternut squash and apple soup is truly the best fall soup, combining seasonal flavors, comforting warmth, and incredible health benefits. Whether you enjoy it as a light lunch, an appetizer for a cozy dinner, or a meal prep option for the week, this soup is sure to become a staple in your autumn recipe collection. Give this recipe a try, and let the flavors of fall fill your kitchen with warmth and comfort!