Butternut Squash and Apple Soup

13 55 116
Ingredients Minutes Calories
Prep Cook Servings
10 min 45 min 12
Butternut Squash and Apple Soup
Health Rating
Warming naturally sweet soup for the whole family.


2 cup Water
1/2 cup Wild rice, dry
1/2 cup Sliced almonds
1 1/2 tbsp Avocado oil
1 medium Yellow onion (chopped)
2 cup Vegetable stock/broth, low sodium
2 cup Water
908 gm Butternut squash (peeled, cut into 1-inch cubes)
1 medium Apple (peeled, cored, coarsely chopped)
1 leaf Bay leaf
1 stick(s) Cinnamon
1/2 tsp Salt (optional)
1/2 tsp Nutmeg, ground


1. In medium saucepan, bring water to a boil and add wild rice. Reduce heat, cover and simmer for about 45 minutes or until water is evaporated and rice grains have split open. (Check occasionally to ensure water does not evaporate too quickly causing rice to burn). Drain any excess water and set aside.


2. While the rice is cooking, continue with the rest of the steps. In non-stick skillet over medium-high heat, toast almonds to golden brown, about 1-2 minutes. Watch so they don’t burn. Remove and set aside.


3. In large soup pot, heat oil over medium-high heat. Add onions, reduce heat to medium and cook for 3-4 minutes or until opaque; do not allow onions to brown. Stir in broth, water, squash, apple, bay leaf and cinnamon stick.


4. Bring to a boil and then reduce heat and simmer for 25-30 minutes or until squash and apples are tender. Remove from heat and remove bay leaf and cinnamon stick.


5. Purée soup with immersion blender or food processor. Return to low heat and stir in salt (if using) and nutmeg. Stir in wild rice to heat through. Spoon soup into bowls and garnish each bowl with toasted almonds. Enjoy!

Nutrition Facts

Per Portion

Calories 116
Calories from fat 34
Calories from saturated fat 7.2
Total Fat 3.8 g
Saturated Fat 0.8 g
Trans Fat 0
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 4.2 g
Cholesterol 0
Sodium 127 mg
Potassium 346 mg
Total Carbohydrate 17.7 g
Dietary Fiber 2.6 g
Sugars 3.9 g
Protein 2.7 g

Dietary servings

Per Portion

Grain 0.2
Vegetables 1.1

Energy sources



Quick Tip:


Double or triple the batch and freeze leftovers for quick meals. Ensure to fully warm through when re-heating to an internal temperature of 165F or 74C degrees.

Nutritional Highlights:

Butternut squash

Power-packed veggie, rich in vitamin A, B6, folate, magnesium, fiber and riboflavin.


Contain a type of fiber called pectin that acts a prebiotic to feed the good bacteria in your gut. The fiber in apples also contributes to their blood sugar balancing properties.

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