Butternut Squash and Apple Soup

A delicious and nutrient-packed soup to warm you up on a cold winter day.

Butternut Squash and Apple Soup


Quantity Ingredients
2 tbsp / 25 ml canola oil
2 cups / 500 ml chopped onion
6 cups / 1.5 L water
4 cups / 1 L cubed butternut squash
2 apples, peeled and chopped
1 tbsp / 15 ml minced ginger root
1/2 tsp / 2 ml salt


In a large pan, heat oil over medium heat.  Add onions and sauté until soft, about 4 to 5 minutes.

Add water, squash, apples, ginger root and salt.

Cover and simmer for 30 minutes, or until squash is tender.

Puree until smooth, or desired consistency.

Serves 8.  Per serving (1 cup): 80 cal, 1 g pro, 4 g total fat (0 g saturated fat), 13 g carb, 2 g fibre, 0 mg chol, 152 mg sodium

Excellent source of beta-carotene

Low in saturated fat and cholesterol

Source: Heart Healthy Foods for Life