Gabriola Vegeteers

Butternut-Apple Soup

1 Comment

By Sigrid Bjarnason

Originally published in The Flying Shingle, October 21, 2013

This recipe is from Appetite for Reduction: 125 fast and filling low-fat vegan recipes by cookbook author Isa Chandra Moskowitz. Several people from say this is one of their favourite cookbooks.

This recipe is very timely now that squashes are in high season. It uses butternut squash but delicata, acorn, or pumpkin can be used instead. Pears can also be substituted for apples.

Apple or pear juice, or water with a touch of agave can be used in place of the apple cider.

Butternut-Apple Soup

Serves 6

*Active time: 15 Minutes *Total Time: 45 Minutes

1 teaspoon olive oil
1 medium-size onion, diced small
1 tablespoon minced fresh ginger
3 cloves garlic, minced
½ teaspoon red pepper flakes
2 teaspoons dried rosemary
½ teaspoon salt
3 pounds butternut squash, peeled, seeded, and cut into ¾-inch chunks
1 pound red apples, peeled, cored, and cut into ¾-inch slices
2 cups apple cider
2 cups vegetable broth
1 tablespoon freshly squeezed lime juice

Preheat a four-quart pot over medium heat. Sauté the onions in the oil for five to seven minutes, until translucent.

Add the ginger and garlic, red pepper flakes, rosemary, and salt, and sauté for a minute more. Add the squash, apples, apple cider, and broth. Cover and bring to a boil. Once boiling, lower the heat just a bit and simmer briskly for about 20 more minutes, or until the squash is tender.

Puree the soup using either an immersion blender or by transferring half the soup at a time to a food processor or blender in batches. If you prefer, you can leave the soup a little chunky by only pureeing half or so. If using a blender, be sure to let the steam escape so that it doesn’t build up in the blender.

Add the lime juice and season to taste. Serve!

Calories: 200 Calories from fat: 10
Total fat: 1.5 g
Saturated fat: 0 g
Trans fat: 0 g
Total carb: 41 g
Trans fat: 0 g
Saturated fat: 0 g

Total carb: 41 g
Fiber: 7 g
Sugars: 16 g
Protein: 3 g
Cholesterol: 0 mg
Sodium: 390 mg
Vitamin A: 490 per cent
Vitamin C: 90 per cent
Calcium: 15 per cent
Iron: 15 per cent

One thought on “Butternut-Apple Soup

  1. Yes a great soup recipe.

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