Apple-Cinnamon Squash Soup

13 60 98
Ingredients Minutes Calories
Prep Cook Servings
15 min 45 min 10
Apple-Cinnamon Squash Soup
Health Highlights


4 cup Butternut squash (cubed, seeded, and peeled; about 1 medium squash)
4 cup cubes Pumpkin (cubed, seeded, and peeled; 1 small cooking pumpkin)
1 large Apple (peeled and chopped)
1 large Yellow onion (chopped into 1-inch pieces)
2 tbsp unpacked Brown sugar
1 tsp Salt
1 tsp Cinnamon
1 dash Black pepper
4 cup Vegetable stock/broth
3/4 cup Whole milk 3.3%
29 gm Greek yogurt, plain, fat-free
1 fruit Pomegranate (1 handful seeds, for serving)
29 gm Greek yogurt, plain, fat-free (for serving)


  1. In a large stockpot or Dutch oven over medium-high heat, combine the butternut squash, pumpkin, apple, onion, brown sugar, salt, cinnamon, and pepper. Add the vegetable broth, and stir to combine. Bring the mixture to a boil, and reduce the heat to low.  Simmer, stirring occasionally, until the squash/pumpkin is tender. It will take about 20–25 minutes.
  2. Very carefully, using an immersion blender (or a countertop blender in batches), blend the soup until smooth. Return the soup to the pot over low heat, and mix in the milk and yogurt. Cook, stirring occasionally, until completely heated through, about 5–10 minutes.
  3. Add a dollop of yogurt on top, and sprinkle with pomegranate seeds.

Nutrition Facts

Per Portion

Calories 98
Calories from fat 8.3
Calories from saturated fat 3.7
Total Fat 0.9 g
Saturated Fat 0.4 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 4.4 g
Cholesterol 2.4 mg
Sodium 476 mg
Potassium 490 mg
Total Carbohydrate 21.2 g
Dietary Fiber 2.8 g
Sugars 11.8 g
Protein 2.6 g

Dietary servings

Per Portion

Fruit 0.3
Vegetables 1.7

Energy sources


Meal Type(s)