Fall is a Great Time for Soup

Chopping food ingredients

Tips for Making Soup

Soups are a great way to fill you up without having to spend hours in the kitchen. In fact, most soups can be made in 30 minutes or less.
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Calories

Instructions

  • Always read through your recipe before beginning.
  • Pre-chop veggies and measure ingredients ahead of time.
  • Still short on time? Buy rotisserie chicken at your local grocery store. They save time and money.
  • Make enough soup for leftovers or freeze for later.

Autumn Butternut Squash & Apple Soup

Looking for a warm, colorful soup that uses simple, seasonal ingredients? This savory Fall soup is creamy, with a hint of sweetness.
Print Recipe
CourseSoup
Cook Time30 minutes
Total Time30 minutes
Servings4
Calories389kcal

Equipment

  • Blender

Ingredients

  • 4 pounds Butternut squash
  • 1 tablespoon Vegetable Oil
  • 1 Onion diced
  • 2 cloves Garlic minced
  • 2 Apples peeled, cored, and sliced
  • 4 cups Chicken broth Low sodium
  • 4 ounces Cream Cheese, low-fat cubed

Instructions

  • Wash hands with soap and water.
  • Wash squash and dry with a paper towel. Use a fork or knife to prick skin about 8 times.
  • Microwave squash, on a microwave safe plate, for 5 minutes.
  • Let the squash cool. Once the squash is cool enough to touch, cut off the ends of the squash.
  • Peel squash and cut in half lengthwise. Then scoop out seeds, and cut into cubes.
  • Heat oil in a large pot over medium heat. Add onion and cook for about 10 minutes. Add garlic and cook for about 5 minutes seconds.
  • Add squash, apples, and broth, and bring to a boil.
  • Reduce heat to medium low. Cover and cook for about 25 minutes or until the apples and squash are tender.
  • Blend soup until smooth. You can use a blender, food processor, or immersion blender. (Be extra careful when blending hot ingredients as the top can pop off.
  • Return soup to pot. Over low heat, add cream cheese and stir until melted.

Notes

TIP: Store in the refrigerator for up to four days or in the freezer for up to three months.
TIP: Feel free to get creative with this recipe by adding herbs and spices! Some of our recommendations for this recipe include rosemary, black pepper, and extra garlic. Add these once the soup has finished cooking.
*Adapted from Spend Smart. Eat Smart. – https://spendsmart.extension.iastate.edu/recipe/autumn-soup/
Nutrition Facts
Autumn Butternut Squash & Apple Soup
Serving Size
 
1 serving
Amount per 1 Serving
Calories
389
% Daily Value*
Fat
 
10
g
15
%
Saturated Fat
 
4
g
25
%
Trans Fat
 
1
g
Cholesterol
 
15
mg
5
%
Sodium
 
193
mg
8
%
Carbohydrates
 
74
g
25
%
Fiber
 
12
g
50
%
Sugar
 
23
g
26
%
Protein
 
12
g
24
%
Vitamin D
 
1
µg
7
%
Calcium
 
284
mg
28
%
Iron
 
4
mg
22
%
Potassium
 
2013
mg
58
%
* Percent Daily Values are based on a 2000 calorie diet.

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