Butternut Squash and Apple Soup

13 55 109
Ingredients Minutes Calories
Prep Cook Servings
10 min 45 min 12
Butternut Squash and Apple Soup
Health Highlights


2 cup Water
1/2 cup Wild rice, dry
1/2 cup Sliced almonds
1 1/2 tbsp Canola oil
1 medium Yellow onion (chopped)
2 cup Chicken broth (stock), 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 2 cups (500 mL) 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. In a 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 a large soup pot, heat canola 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.


4. Stir in broth, water, squash, apple, bay leaf and cinnamon stick. 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.


6. Stir in wild rice to heat through. Spoon soup into bowls and garnish each bowl with 1 Tbsp (15 mL) toasted almonds.



Butternut Squash

is a power-packed veggie and is rich in vitamin A, C and folate, it is also high in fiber which is great for digestion!

Nutrition Facts

Per Portion

Calories 109
Calories from fat 34
Calories from saturated fat 2.7
Total Fat 3.8 g
Saturated Fat 0.3 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 2.2 g
Cholesterol 0
Sodium 129 mg
Potassium 350 mg
Total Carbohydrate 17.6 g
Dietary Fiber 2.8 g
Sugars 4.1 g
Protein 2.7 g

Dietary servings

Per Portion

Grain 0.2
Vegetables 1.1

Energy sources


Meal Type(s)