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.
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.
Servings 4
Calories 389kcal
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
Serving: 1serving | Calories: 389kcal | Carbohydrates: 74g | Protein: 12g | Fat: 10g | Saturated Fat: 4g | Trans Fat: 1g | Cholesterol: 15mg | Sodium: 193mg | Potassium: 2013mg | Fiber: 12g | Sugar: 23g | Vitamin A: 48423IU | Vitamin C: 102mg | Vitamin D: 1µg | Calcium: 284mg | Iron: 4mg