Diaries of a Plant Powered Dietitian


Roasted Autumn Squash and Apple Soup

This delightful soup features butternut squash and apples that have been roasted in the oven as well as pumpkin puree and a dash of cinnamon to get your fall taste buds kicking. It’s basically a culmination of all things fall in a warm pot of soup. Butternut squash and pumpkin are rich in carotenoids, which are antioxidants that help fight signs of aging and play a role in cancer prevention. They are also good sources of vitamin C, an important immune system booster, and high in fiber, which can delay the rise of glucose (sugar) into the bloodstream after a meal. I served this soup with rosemary sourdough bread and topped with Greek yogurt and a drizzle of truffle oil.

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Prep Time: 10 minutes

Cook Time: 30 minutes


*Note: this recipe requires a blender or immersion blender

  • 1 medium sized butternut squash (a ¾ lb. squash makes about 2 cups mashed)

  • 1 cup 100% pure pumpkin puree

  • 1 Granny Smith apple

  • 1 carrot stalk (about 12” long)

  • 1 celery stalk (about 12” long)

  • 1 yellow onion

  • 3 cloves of garlic

  • 1 tsp. cumin

  • 1 tsp. cinnamon

  • ½ tsp. allspice

  • ½ tsp. salt

  • ¼ tsp. black pepper

  • 3 tablespoons olive oil

  • 4 cups vegetable broth/stock (I used Better than Bouillon vegetable broth)

  • Optional garnishes: Greek yogurt or truffle oil


Step 1: Preheat oven to 400 degrees Fahrenheit. Cut off the stem and a small bit of the bottom on the butternut squash and slice in half lengthwise (from top to bottom). Scoop out the seeds with a large spoon (you can discard the seeds or keep them for later to roast them). Drizzle lightly with a little olive oil and place face down on a sheet pan. Core your apple and cut into slices, then dice into 1-2” chunks. Toss lightly with olive oil and place next to the squash on your pan.

Step 2: Bake squash and apples in the oven for about 30 minutes until tender and easily pierced with a fork. Note: the apples may be done before the squash.

Step 3: While the squash is baking, prepare vegetables. Peel carrot and cut off the rough ends and slice into rounds. Dice celery and onion. Mince garlic cloves.

Step 4: Once the squash and apples are done baking, remove from the oven and let cool completely before gently peeling the skin from the butternut squash with your hands (the skin should easily separate from the flesh). It will turn out like a squash mash – put in a small bowl and set aside.

Step 5: Heat olive oil in a medium-sized pot that will be deep enough to hold the soup. Toss in the onions, celery, and carrots and sauté until fragrant and softened, about 4-5 minutes. Add the minced garlic and cook another 1-2 minutes. Add spices (cumin, cinnamon, allspice, salt, and pepper), apples, butternut squash, and pumpkin puree and mix. Add the vegetable stock and stir well. Reduce heat to low, cover and simmer about 20-25 minutes, stirring occasionally.

Step 6: Once the soup is done simmering and has thickened a bit, gently puree either with a handheld immersion blender or transfer in batches to a regular blender and puree on low (be careful not to burn yourself).

Serve with warm crusty bread (I used rosemary sourdough bread) and top with a dollop of Greek yogurt and/or a drizzle of truffle oil. Enjoy!