Butternut Squash and Apple Soup – Cozy, Bright, and Comforting

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Butternut squash and apple soup is the kind of bowl that feels like a warm hug. It’s silky, slightly sweet, and balanced with just enough savory depth to keep you coming back for another spoonful. The apples brighten the squash without overpowering it, and a hint of spice makes everything pop.

Whether you’re meal-prepping for the week or setting the stage for a dinner party, this soup delivers big flavor with minimal fuss.

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Butternut Squash and Apple Soup - Cozy, Bright, and Comforting

Prep Time 15 minutes minutes

Cook Time 30 minutes minutes

Total Time 45 minutes minutes

Servings 6 servings

Ingredients

• Butternut squash (about 2.5–3 pounds), peeled, seeded, and cubed
• Apples (2 medium; Honeycrisp, Fuji, or Granny Smith), peeled, cored, and chopped
• Yellow onion (1 medium), chopped
• Garlic (3 cloves), minced
• Carrot (1 large), chopped (optional, for extra sweetness)
• Olive oil or butter (2–3 tablespoons)
• Vegetable or chicken stock (4–5 cups), low-sodium
• Apple cider or apple juice (1/2 cup), optional for brightness
• Ground cinnamon (1/2 teaspoon)
• Ground nutmeg (a pinch)
• Fresh thyme (2–3 sprigs) or dried thyme (1/2 teaspoon)
• Bay leaf (1)
• Salt and black pepper to taste
• Cream or coconut milk (1/4–1/2 cup), optional for richness
• Lemon juice (1–2 teaspoons) or apple cider vinegar for finishing
• Toppings (optional): toasted pumpkin seeds, Greek yogurt or sour cream, crispy sage, croutons, chili oil

Instructions

• Prep your produce. Peel and cube the butternut squash into roughly 1-inch pieces. Peel, core, and chop the apples. Chop the onion and carrot, and mince the garlic.
• Sweat the aromatics. In a large pot, heat olive oil or butter over medium heat. Add onion and carrot with a pinch of salt. Cook 5–7 minutes, stirring, until softened and translucent.
• Add garlic and spices. Stir in garlic, cinnamon, nutmeg, and thyme. Cook 30–60 seconds until fragrant—don’t let the garlic brown.
• Build the base. Add the squash and apples. Stir to coat with the aromatics for 1–2 minutes, letting everything mingle.
• Pour in liquids. Add stock to just cover the vegetables (start with 4 cups). If using, add the apple cider. Drop in the bay leaf. Bring to a gentle boil.
• Simmer. Reduce heat to a steady simmer. Cook 18–25 minutes, until squash is very tender when pierced with a fork.
• Remove aromatics. Fish out the bay leaf and any thyme stems.
• Blend. Use an immersion blender to puree until silky smooth. Or carefully blend in batches in a countertop blender, venting the lid to let steam escape. Return soup to the pot.
• Adjust consistency. If it’s too thick, add more stock or water, a little at a time, until it’s how you like it.
• Finish and season. Stir in cream or coconut milk if using. Add lemon juice or a splash of cider vinegar for brightness. Season with salt and pepper until the flavors pop.
• Serve. Ladle into bowls and top with toasted pumpkin seeds, a dollop of yogurt, a drizzle of chili oil, or crispy sage. Serve with crusty bread or a grilled cheese for a cozy meal.

What Makes This Recipe So Good

This soup hits that sweet spot between comfort food and wholesome eating. The squash gives you body and creaminess without heavy cream, while apples add a light, fruity lift. A quick sauté of onion and garlic builds flavor fast, and a splash of stock brings it all together.

It’s simple, affordable, and forgiving—hard to mess up, easy to love.

• Balanced flavor: Sweet squash and tart apples, rounded with warm spices.
• Velvety texture: Blends into a smooth, luxurious soup without dairy.
• Make-ahead friendly: Tastes even better the next day.
• Versatile: Dress it up with toppings or keep it minimalist.
• Nutritious: Packed with fiber, vitamins, and antioxidants.

Shopping List

• Butternut squash (about 2.5–3 pounds), peeled, seeded, and cubed
• Apples (2 medium; Honeycrisp, Fuji, or Granny Smith), peeled, cored, and chopped
• Yellow onion (1 medium), chopped
• Garlic (3 cloves), minced
• Carrot (1 large), chopped (optional, for extra sweetness)
• Olive oil or butter (2–3 tablespoons)
• Vegetable or chicken stock (4–5 cups), low-sodium
• Apple cider or apple juice (1/2 cup), optional for brightness
• Ground cinnamon (1/2 teaspoon)
• Ground nutmeg (a pinch)
• Fresh thyme (2–3 sprigs) or dried thyme (1/2 teaspoon)
• Bay leaf (1)
• Salt and black pepper to taste
• Cream or coconut milk (1/4–1/2 cup), optional for richness
• Lemon juice (1–2 teaspoons) or apple cider vinegar for finishing
• Toppings (optional): toasted pumpkin seeds, Greek yogurt or sour cream, crispy sage, croutons, chili oil

Step-by-Step Instructions

1. Prep your produce. Peel and cube the butternut squash into roughly 1-inch pieces. Peel, core, and chop the apples. Chop the onion and carrot, and mince the garlic.
2. Sweat the aromatics. In a large pot, heat olive oil or butter over medium heat.

   Add onion and carrot with a pinch of salt. Cook 5–7 minutes, stirring, until softened and translucent.

3. Add garlic and spices. Stir in garlic, cinnamon, nutmeg, and thyme. Cook 30–60 seconds until fragrant—don’t let the garlic brown.
4. Build the base. Add the squash and apples.

   Stir to coat with the aromatics for 1–2 minutes, letting everything mingle.

5. Pour in liquids. Add stock to just cover the vegetables (start with 4 cups). If using, add the apple cider. Drop in the bay leaf.

   Bring to a gentle boil.

6. Simmer. Reduce heat to a steady simmer. Cook 18–25 minutes, until squash is very tender when pierced with a fork.
7. Remove aromatics. Fish out the bay leaf and any thyme stems.
8. Blend. Use an immersion blender to puree until silky smooth. Or carefully blend in batches in a countertop blender, venting the lid to let steam escape.

   Return soup to the pot.

9. Adjust consistency. If it’s too thick, add more stock or water, a little at a time, until it’s how you like it.
10. Finish and season. Stir in cream or coconut milk if using. Add lemon juice or a splash of cider vinegar for brightness. Season with salt and pepper until the flavors pop.
11. Serve. Ladle into bowls and top with toasted pumpkin seeds, a dollop of yogurt, a drizzle of chili oil, or crispy sage.

    Serve with crusty bread or a grilled cheese for a cozy meal.

Keeping It Fresh

This soup keeps well and often tastes better the next day. Let it cool completely, then store in an airtight container in the fridge for up to 4–5 days. For freezing, portion into containers or freezer bags and freeze for up to 3 months.

Reheat gently on the stove over low to medium heat, stirring occasionally.

If it thickens in the fridge, whisk in a splash of water or stock. If you used dairy, reheat more slowly to avoid curdling.

Health Benefits

• Rich in vitamins: Butternut squash is high in vitamin A (beta-carotene) for eye and skin health, plus vitamin C to support immunity.
• Fiber-forward: Squash, apples, and carrots bring soluble and insoluble fiber for digestion and satiety.
• Lower in saturated fat: The soup gets its creaminess from pureed vegetables, so you can skip heavy cream if you want.
• Antioxidants and phytonutrients: Apples and squash offer polyphenols that help combat oxidative stress.
• Hydrating and light: Broth-based, vegetable-heavy soups are gentle on the stomach and easy to enjoy year-round.

Pitfalls to Watch Out For

• Underseasoning: Pureed soups can taste flat without enough salt and acid. Taste and adjust at the end.
• Too sweet: Apples and squash are naturally sweet.

  Balance with lemon juice, vinegar, black pepper, or a pinch of cayenne.

• Overcooked aromatics: Burnt garlic or spices will make the soup bitter. Keep heat moderate and stir often.
• Blender safety: Hot liquids expand. If using a countertop blender, work in small batches and vent the lid with a towel.
• Watery texture: Add liquids gradually.

  You can always thin it out later, but thickening is harder.

Variations You Can Try

• Curried twist: Add 1–2 teaspoons curry powder and a pinch of turmeric with the aromatics. Finish with coconut milk and lime.
• Maple-roasted version: Roast squash and apples at 400°F (200°C) with olive oil, salt, and a drizzle of maple syrup until caramelized, then blend with sautéed onion and stock.
• Spicy kick: Add red pepper flakes, chipotle powder, or a swirl of chili crisp before serving.
• Savory depth: Stir in a spoonful of white miso or a splash of soy sauce at the finish for umami.
• Herb-forward: Swap thyme for sage or rosemary. Garnish with parsley or chives for freshness.
• Protein boost: Top with Greek yogurt, crispy prosciutto, or toasted chickpeas.
• Dairy-free: Use olive oil and coconut milk, or skip the cream entirely for a lighter soup.