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Butternut Squash Soup In A Bowl

Curried Butternut Squash & Apple Soup

$8.89 recipe | $1.11 serving
Tangy apples merge with creamy butternut squash and coconut milk to create this liquid sunshine in a bowl. Top it off with cashew cream and toasted pumpkin seeds for a dish you'll never forget.
5 from 1 vote
Prep Time 20 mins
Cook Time 40 mins
Total Time 1 hr
Course Appetizer, Dinner, Lunch, Main Course
Cuisine American, Gluten-Free, Vegan
Servings 8 servings
Calories 176 kcal

Equipment

  • High speed blender or immersion blender
  • Peeler
  • Large pot
  • Chef knife

Ingredients
 

  • 1 tbsp olive or coconut oil ($0.12)
  • ½ medium yellow onion, chopped ($0.12)
  • 3 cloves garlic, minced ($0.12)
  • 1 ½ tbsp fresh ginger, minced ($0.05)
  • 1 large butternut squash, peeled & chopped ($5.29)
  • 1 large carrot, chopped ($0.28)
  • 2 small apples, peeled & chopped ($1.21)
  • 1 ¼ tsp garam masala ($0.03)
  • ½ tsp red pepper flakes ($0.05)
  • ¼ tsp turmeric ($0.01)
  • ¼ tsp cinnamon ($0.01)
  • 1 tsp coconut sugar ($0.05)
  • 1 cup canned coconut milk ($0.54)
  • 4-5 cups vegetable broth ($0.99)
  • Sea salt & pepper to taste ($0.02)

For Serving optional

  • Cashew cream
  • Toasted pumpkin seeds
  • Bread

Instructions
 

  • Heat olive oil in a large pot over medium heat. Once hot, add onion, ginger, and garlic. Sauté for 2 minutes, stirring frequently.
  • Add in chopped butternut squash, carrot, and apple. Season with garam masala, red pepper flakes, turmeric, and cinnamon. Stir to coat, then cover and cook for 3 minutes, stirring occasionally.
  • Pour in coconut milk, vegetable broth, and coconut sugar. Bring to a low boil over medium heat, then reduce to low, cover, and simmer for 20-30 minutes or until butternut squash is tender when pierced with a fork.
  • Use an immersion blender or transfer soup to a blender, and purée on high until creamy and smooth. If using a blender, you may have to mix it in a few batches. Once smooth, return soup back to pot and season with salt & pepper.
  • Taste and adjust seasonings, adding more garam masala, salt, or coconut sugar as needed. Continue cooking for a few more minutes over medium heat.
  • Serve as is or with garnishes of choice, although we recommend cashew cream and toasted pumpkin seeds. Store leftovers covered in the refrigerator for 3-4 days or in the freezer for up to 1 month.

Notes

  • Optional ingredients are not reflected in the price or calories of this recipe.
  • For size reference of the butternut squash, ours weighed a little over 4 lbs before peeling & seeding.
  • If you prefer a thinner soup consistency, add in more vegetable broth ½ cup at a time.

Nutrition

Nutrition Facts
Curried Butternut Squash & Apple Soup
Serving Size
 
1 serving
Amount per Serving
Calories
176
% Daily Value*
Fat
 
6.3
g
10
%
Saturated Fat
 
4.1
g
26
%
Trans Fat
 
0
g
Polyunsaturated Fat
 
0.3
g
Monounsaturated Fat
 
1.3
g
Cholesterol
 
0
mg
0
%
Sodium
 
347.3
mg
15
%
Potassium
 
697.2
mg
20
%
Carbohydrates
 
31
g
10
%
Fiber
 
8
g
33
%
Sugar
 
10.3
g
11
%
Protein
 
2.7
g
5
%
Vitamin A
 
24656.3
IU
493
%
Vitamin C
 
34.7
mg
42
%
Calcium
 
98.6
mg
10
%
Iron
 
1.5
mg
8
%
* Percent Daily Values are based on a 2000 calorie diet.
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