# Butternut Squash and Apple Soup

Butternut squash and apple simmered with cinnamon and nutmeg, blended until velvety. Prep 10 minutes, cook 30.

40 min. Serves 4. 166 kcal per serving.

## What you need

- 1 tbsp olive oil
- 1 onion, chopped
- 700g butternut squash, peeled and cubed
- 2 apples, peeled and chopped
- 750ml vegetable stock (stock cubes usually contain celery; use a gluten free one if you need to)
- ½ tsp ground cinnamon
- Pinch of ground nutmeg
- Black pepper

## How to make it

Butternut Squash and Apple Soup

1. **Step 1**: Soften the onion in the oil in a large pan for 8 minutes.
2. **Step 2**: Add the squash, apples, stock and spices.
3. **Step 3**: Simmer for 20 to 25 minutes until the squash is tender.
4. **Step 4**: Blend until velvety and season with pepper.

## Nutrition per serving

Per serving, rounded. These are estimates, not a prescription.

| Per serving | Amount |
| --- | --- |
| Energy | 166 kcal |
| Protein | 3 g |
| Carbohydrate | 28 g |
| Fat | 4 g |
| Fibre | 5.2 g |
| Sodium | 571 mg |

## Make it your own

- Add 75g red lentils with the stock (and 200ml more water) for a thicker soup with more protein.
- More protein: Stir in a tin of drained white beans or a handful of red lentils, add cooked chicken or tofu, or scatter seeds or chopped nuts on top.
- Softer textures: Cook the vegetables until very soft and blend until completely smooth.
- Less salt: Use a low salt stock or water, skip added salt and season with herbs, pepper and spices.
- Dairy free or vegan: Use an unsweetened plant milk, coconut or oat cream, and check any cheese alternative.
- More fibre: Add extra vegetables, beans or lentils, or serve with wholegrain bread.
- Low FODMAP: Use garlic-infused oil and the green tops of spring onions in place of onion and garlic.

This recipe fits these eating styles by the numbers and the ingredients: Low carb, Mediterranean.

Plan it, shop it and cook it in the Nomeriu app, 7 days free.

Plan it, shop it and cook it in the Nomeriu app, 7 days free: https://nomeriu.com/app/

Source: https://nomeriu.com/recipes/butternut-squash-and-apple-soup
Last updated: 2026-09-24