Healthy Butternut Squash and Apple Soup (Vegan)
Butternut Squash and Apple Soup is a creamy, cozy fall favorite. With more protein than most, this vegan butternut squash soup is healthy comfort food at its finest.
Servings: 5
Equipment
- Dutch oven or large soup pot
- High power blender or immersion blender
Ingredients
- 2 Tbsp. olive oil
- 1 yellow onion, finely chopped
- 1 lb. peeled and cubed butternut squash (about 4 heaping cups)
- 1 medium apple, cored and roughly chopped (I use Honeycrisp or Gala)
- 1 1/2 tsp. pumpkin pie spice
- 1 tsp. grated fresh ginger (sub 1/2 tsp. ground ginger)
- 1/2 tsp. curry powder
- 1 tsp. kosher salt
- 1 (14.5-oz.) can pumpkin puree
- 4 cups (1 quart) vegetable broth
- 1 (14-oz.) pkg. silken tofu, drained
- Optional toppings: pumpkin seeds, chopped pecans, chopped fresh rosemary, thyme, or sage
Instructions
- Heat oil in a Dutch oven or large soup pot over medium-high. Once hot, add onion; cook 7 to 8 minutes, until soft. Add butternut squash and apple; cook 5 minutes.
- Stir in pumpkin pie spice, ginger, curry powder, and salt; cook 1 minute, until aromatic. Add pumpkin puree and broth; stir well to combine. Bring the soup to a boil, reduce heat, and simmer, covered, for 30 minutes, until squash is fork-tender.
- Carefully transfer soup to a blender using a ladle. (If blender isn't large enough to hold the entire batch of soup, blend in two separate batches.) Add tofu, and secure lid on blender. Remove center piece of blender lid and place a clean kitchen towel over the opening to avoid splatters. Process soup until smooth, about 45 to 60 seconds.
- Divide soup evenly among bowls and top with garnishes of choice.
Notes
To Store. Store cooked and cooled soup an airtight storage container in the refrigerator for up to 5 days.
To Reheat. Reheat soup in a pot on the stove over medium heat, stirring often, until warm. Alternatively, place leftover soup in a microwave-safe bowl and microwave in 1-minute increments, stirring often, until warmed through. If needed, add a splash of broth, water, or milk to thin the soup to desired consistency.
To Freeze. Place cooked and cooled soup in an airtight freezer-safe storage container or ziptop bag in the freezer for up to 3 months. Let thaw overnight in the refrigerator before reheating.
Nutrition
Serving: 1.6cups | Calories: 228kcal | Carbohydrates: 37g | Protein: 9g | Fat: 8g | Saturated Fat: 1g | Sodium: 580mg | Fiber: 8g | Sugar: 13g