Apple Butternut Squash Soup Recipe

This lovely blend of  apples, butternut squash and curry is just so yummy! This autumn soup is very creamy even though it is very low in fat. It is even tastier if made in advance and refrigerated before pureeing in blender and reheated when ready to serve, but it isn’t necessary. I served this creamy luscious soup as an appetizer in a demi-tasse for a Fall evening party—WOW!–and no need for spoons here, just perfect for a holiday party!

Tip: Peeled, pre-cut, bagged fresh in produce section makes it quicker and easier for you!


1 Tbsp olive oil, extra virgin
1 big yellow onion
1 Tbsp curry powder, mild
20 ounces fresh butternut squash
2 medium apples
3 cups fat-free vegetable broth
¾ cup apple cider
1½ cups fat-free buttermilk
¾ tsp salt


Peel and chop the onions finely. Place olive oil in a pot large enough to hold the soup, and heat to medium; add chopped onions and curry powder and sautee over low heat until tender (8-10 minutes).
Peel the apples, core and slice in big chunks. When onions are tender, pour in broth, chopped squash, apples and salt and bring to a boil.
Reduce heat, add in the apple cider and simmer until the squash and apples are very tender (about 20 minutes).
When the soup is ready, let it cool down for a few minutes.
Pour it in a blender or food processor (you may have to do it in several batches) and puree until smooth.
Add buttermilk and simmer for a few minutes.

This recipe originally appeared on

By Catherine Katz, Ph.D.| October 17, 2016
Categories:  Recipes
Keywords:  Cuisinicity

About the Author

Catherine Katz, Ph.D.

Catherine Katz, Ph.D.

Catherine is the founder of Cuisinicity- Love the Food That Loves You Back, a website where good food and good health come together in a way that is feasible for today’s busy families, as it has been for hers (Catherine and her husband, Nutrition expert Dr David L. Katz, have 5 children!). Catherine’s recipes have been widely featured in national media, including ABC News, O Magazine, Eating Well, Prevention Magazine, Woman’s World, Fitness, Shape, and many others. She is the co-creator of the Nutrition Detectives™ food label literacy program, now in use by thousands of schools all over the world and has collaborated in the production of other health promotion programming, including the Unjunk Yourself® music video program.


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