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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 154.7
  • Total Fat: 0.8 g
  • Cholesterol: 0.0 mg
  • Sodium: 990.8 mg
  • Total Carbs: 38.6 g
  • Dietary Fiber: 9.5 g
  • Protein: 2.1 g

View full nutritional breakdown of Emily's Creamy Butternut Squash, Carrot, & Apple Soup calories by ingredient
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Emily's Creamy Butternut Squash, Carrot, & Apple Soup

Submitted by: THEFRONTBURNER
Emily's Creamy Butternut Squash, Carrot, & Apple Soup

Introduction

This warm creamy soup tastes decadent and heavy, without any extra calories or fat. This warm creamy soup tastes decadent and heavy, without any extra calories or fat.
Number of Servings: 4

Ingredients

    1 small onion
    1 large butternut squash
    2 small (or 1 large) apple – mine were Gala
    2 carrots
    4 cups vegetable broth
    2 tsp cinnamon
    1/2 tsp nutmeg
    1/2 tsp curry powder
    1 bay leaf
    1/2 cup almond milk

Directions

Makes 4 generous (2 cup) servings.

Start by dicing the onion and sautéing in a tiny bit of olive oil. This is best done in a dutch oven or other large soup pot. Next, cube up all the veggies – butternut squash, apples, and carrots – and combine them in a large bowl.

Once the onions are softened and starting to brown, add the rest of the vegetables to the pot, and top with 4 cups of vegetable broth.

Add in the spices, stir, and bring to a boil. Once the soup comes to a boil, turn it down to a simmer and cover for about 15 minutes, until vegetables are very soft. If vegetables are soft and starting to break down, it’s time to BLEND!

Use an immersion blender to puree the soup to a creamy, thick consistency. If you don’t have an immersion blender, you can also use a regular blender (in several batches), but make sure you take the plastic knob off the top before you blend. This is key in order to release steam – otherwise you will have soup everywhere. Don’t say I didn’t warn you!

Finish the soup with a half cup of almond milk, or other milk if you prefer. I use almond milk because I love the creamy texture and consistency, and the fact that it is much lower calorie than typical dairy milk.

Stir in the milk, bring back up to a slight simmer to heat through, and serve!!






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Member Ratings For This Recipe



  • 7 of 9 people found this review helpful
    This recipe doesn't take into account the olive oil used to saute the onion. Adding the spices to the onion gives a richer flavour to the soup. Use water to save 980 mg of sodium per serving. I usually use less water and balance the consistency with milk for a healthier calorie count - 8/26/11

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  • Incredible!
    5 of 5 people found this review helpful
    I made this for dinner tonight and I love it! My only modification was that I added low sodium vegetable broth. Delicious!! - 10/11/10

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  • Very Good
    4 of 4 people found this review helpful
    Made this tonight, first time to try butternut squash soup. My modification was to use coconut milk as I had no almond milk. I would definitely add more curry powder and some cracked pepper and salt next time. Creamy and filling. Thanks for the recipe. - 11/26/10

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  • Incredible!
    4 of 4 people found this review helpful
    Soooo delicious!!!
    I added some chili powder and garlic powder, as well as salt and pepper. And I used unsweetened soy milk instead of almond, but I'd like to try almond next time. I also upped the amount of curry, based on what other users had said. Oh, and I also used a honey crisp apple. YUM!!! - 10/21/10

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  • Very Good
    4 of 4 people found this review helpful
    Delicious! I will defninitely make it again. May add a bit more curry powder, as it seemed to need just a little more seasoning. - 10/14/10

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  • Incredible!
    3 of 3 people found this review helpful
    I made this over the weekend. It was great. I did change it slightly. I didn't have almomd milk, so I used fat free half and half. I wanted a bit of sweetness so I added 1/2 cup of splenda brown sugar blend with some cinnamon. YUMMO! I will be making this again! - 11/6/11

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  • 3 of 3 people found this review helpful
    Personally, I'm not a big fan of curry. So, next time (and there will be a next time) I will decrease the curry to 1/4 teaspoon. Substituted low fat/sodium chicken broth. Added 1 tablespoon of brown sugar, 1/8 teaspoon salt and about 8 grinds from the pepper mill. I used fat free evaporated milk. - 12/3/10

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  • O.K.
    2 of 2 people found this review helpful
    Perhaps I added too much apple but it was too tart and sweet - 11/9/10

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  • Incredible!
    2 of 2 people found this review helpful
    My family loved this!!! Thanks for a great soup! I did change it up a bit and added some chicken stock and less of the veggie stock... - 10/31/10

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  • Incredible!
    1 of 1 people found this review helpful
    We don't like curry powder that well, so I cut that out and added 1tsp.ground ginger and cut the cinnamon in half. Also, this soup freezes well, just stir while reheating as it will initially look "curdled." Yummy! - 9/30/11

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  • Also added sauteed celery with onions and 1 clove garlic. - 12/16/13

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  • I don't like to use milk in soup recipes, so I add about a third cup of grated mozzarella cheese to the soup when I'm blending it and it cuts the sweetness a little as well as adding creaminess. Loved it. - 10/29/13

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  • Loved it! I added a sweetner as we loved things sweet. Used low fat 1/2 & 1/2 as that's all we had it in the house. Would reduce the liquids next time so it gets thicker after blending. Making it again very soon! - 9/28/13

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  • Going to try this over the weekend. Great tips from all those who commented too. - 5/3/13

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  • Used 1% milk & chicken broth. Did not care for the taste that much. I doubt my substitutions made the flavor just "not quite right" but who knows. Will try again using the recipe as a starting off place. - 2/18/13

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  • Very good. I love the thickness of this. I added some parsnips and only used 1 apple. I used unsalted butter to sauté the onion and added some cayenne pepper. Next time I will cut back a little on the cayenne and try a low sodium broth. Since I had half and half in the house I used that instead. - 2/10/13

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  • Incredible!
    0 of 2 people found this review helpful
    My hubby didnt like the cornmeal crust. - 10/26/12

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  • Really very good and easy to make. I put an extra apple and a little more curry powder. Next time will stick with the curry directions. Very tasty soup and made lots, froze a batch also. - 10/22/12

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  • Sounds good. Will try. Thanks! - 8/20/12

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  • This was delicious and has made its way into our cookbook. You can juggle the ingredients to suit your taste and what you have available and it still comes out good. - 8/10/12

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  • The mix of spices and sweet is quite delicious. I too love curry and added more. I think you can add and take away to this recipe as you please and you won't go wrong. I had to use chicken stock instead of vegetable. With the carrots and apples added it's quite a healthy treat. DELICIOUS!! - 2/5/12

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  • fantastic - 1/26/12

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  • Absolutely delicious. So easy to make it would be a shame not to try it. Perfect for our cold canadian winter! - 1/22/12

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  • Delicious! Changed it up a bit: used no oil, didn't saute, replaced onion with 3 cloves of garlic, curry x 3, plus 2 Tbsp. maple syrup. For a side dish this recipe makes 6- 8 1 c. servings, depending on the size of the squash.
    - 1/21/12

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  • This is the best Butternut Squash Soup recipe I've tried so far. Hubby says I can make it again. :) - 1/21/12

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  • Wow! very tasty and very rich. Love it. - 1/19/12

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  • Good - 1/17/12

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  • yum! - 1/13/12

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  • Excellent soup!! I roasted the the veggies in the oven at 400 for 40 mins prior (not the apples). I added garlic cloves and fried them with the apples and then returned roasted veggies to the pot and finished it off as stated. It was awesome. Thanks - 1/10/12

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  • This was incredibly easy to make. Excellent choice if you are on a low salt diet. - 1/9/12

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  • loved it. - 1/9/12

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  • I'm not a fan of squash or thick soups like this - but it WAS very easy to make, very healthful, and really, the texture is nice and the flavor is good. I'm not used to this type of soup, is all. It was perhaps a bit bland. It makes a pretty big batch, so I'm going to keep trying it until gone! - 1/7/12

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  • This was really good. Even the hubs had some and he doesn't like squash! I added more curry just because I love it...left out the bay, didn't have any and used chicken broth instead of the veg. because I didn't have any of that either! This will be a staple for me. It was THAT good! - 12/29/11

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  • very good and easy - 12/14/11

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  • I changed it a little and made it my own. I used an organic no-chicken stock, and put in a pinch of ground clove, salt, & pepper. Also, i put in a littttle more almond milk to thin it out a little more. - 12/11/11

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  • The almond milk is a really nice touch. - 12/9/11

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  • This is delicious!! I've done another version of this where I use lemongrass, thai chillies and kafir lime leaves to add an asian twist - 12/9/11

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  • Loved it without the Curry or Bay.
    Its just so sweet and creamy. Thanks Pat in Maine. - 12/9/11

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  • Made it for lunch today... excellent... didnt have almond milk so I used 1/2 cup of coconut milk as I had frozen it in 1/2 cup servings from the last time I had made a cream soup. Thank you for sharing. Definitely a keeper. - 12/8/11

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  • Wonderful!! I had actually just run out of curry, but I added some ginger, cumin, coriander and cardamom. I also only had a small butternut, so I added a sweet potato. Served over rice! Will definitely make again!! - 11/21/11

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  • Tasty. Substituted a little ground ginger for the curry. - 11/21/11

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  • Delicious and so easy! It's hard to believe how low-cal the huge portions are. I used low sodium vegetable broth and plain soy milk. - 11/17/11

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  • mmmmmmm, delish, I left out the curry powder though. - 11/13/11

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  • Almond milk is a fantastic touch!! I saute' onions in vermouth or broth to save calories and fat. excellent!! - 11/11/11

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  • Great success with my family. Had to use soya milk as couldn't find Almond Milk in the UK - 11/3/11

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  • My granddaughter (age 21 months) and I loved this soup! Even my daughter liked it. The only change I made was to use a low sodium vegetable broth made with 1/2 of a cube of Rapunzel no salt added vegan vegetable bouillon cube. My daughter added a dash of cayenne pepper to hers. - 10/26/11

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  • Delicious! My wife has already asked me to make this again soon! - 10/16/11

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  • This was very good. I was out of ground cinnamon so I used a cinnamon stick and added 1/2 tsp of allspice. I also added 1/2 tsp of marjoram. And I used coconut milk instead of almond because that was what I had on hand. I would make this again, we liked it. - 10/14/11

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  • FABULOUS! i roasted the veggies in the oven before blending them up and it was soooo tasty! Skipped the almond milk though, too poor for that ;) - 10/5/11

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  • I tried this last year. I Love it! My family...not so much. - 9/9/11

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  • I found that the soup was overpowered by cinnamon. Instructions were easy to follow, and I like all the ingredients, but I would either decrease the cinnamon drastically, or eliminate it all together. I will make it again. - 8/30/11

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  • Delish! - 8/26/11

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  • Yum! Too delicious for words - 8/26/11

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  • Why wait for fall? Great anytime! - 8/26/11

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  • About how many cups of cubed butternut squash equal 1 large squash? - 8/26/11

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  • cant wait to try it - 8/26/11

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  • SO DELICIOUS!!
    I added some onions and a bit more curry powder to mine. - 8/26/11

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  • Where does the bulk of the sodium come from? The veggie stock perhaps? I'd love to make this but I'd like to do so with less sodium... - 8/26/11

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  • great - 8/26/11

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  • This is dinner on this snowy, blowy, COLD night!! Thanks!! - 2/1/11

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  • 0 of 2 people found this review helpful
    it seems delicious....will try it soon. - 11/29/10

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  • 0 of 2 people found this review helpful
    Sounds delish. - 11/26/10

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  • Incredible!
    0 of 2 people found this review helpful
    Sounds awesome - 11/17/10

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  • 0 of 3 people found this review helpful
    This sounds amazing! I will try it next week :) - 10/21/10

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  • 0 of 3 people found this review helpful
    I enjoy squash soup I will try this recipe -a little different flavour looks delicous. - 10/6/10

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  • 0 of 3 people found this review helpful
    this sounds amazing and I have all of these ing. I'm having this for supper tonight. - 10/6/10

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  • 0 of 3 people found this review helpful
    It sounds really good and I plan to make it today. - 10/6/10

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