Go Back
+ servings

Curried Apple Butternut Squash Soup

Print Recipe
Roasted squash and apples pureed with warm, fragrant spices, onions, garlic and stored with broth into one luscious, velvety soup.
Course Soups, Stews & Chilis
Cuisine American, Indian
Keyword apple, butternut squash, cream-less, Cumin, curry, gluten free, healthy, honeycrisp, roasted, soup, turmeric
Prep Time 20 mins
Cook Time 25 mins
Total Time 45 mins
Servings 6 cups
Calories 163
Author Laurie McNamara


  • pounds butternut squash peeled and diced
  • 2 medium honeycrisp apples diced
  • light olive oil
  • kosher salt
  • 1 cup diced yellow onion
  • 3 cloves fresh garlic minced
  • 2 teaspoons curry powder
  • 1/2 teaspoon cumin
  • 1/2 teaspoon paprika
  • 1/2 teaspoon turmeric
  • 1/4 teaspoon cayenne pepper
  • 2 tablespoons dry sherry wine
  • 4 cups low-sodium chicken or vegetable broth
  • plain nonfat greek yogurt or coconut cream, for serving (optional)


  • Preheat oven to 450°.
  • Toss diced squash with 2 tablespoons olive oil and a few pinches of kosher salt on a rimmed, metal sheet pan. On a separate pan; toss apples 1 tablespoon of oil and a pinch of salt. Roast the squash and apples for 20 minutes or until fork tender.
  • Meanwhile heat a tablespoon of oil in a Dutch oven over medium-low. Add onions and sauté for 5-8 minutes or until soft.
  • Add in garlic and cook one minute before adding curry, cumin, paprika, turmeric, cayenne and 1 teaspoon salt. Stir and deglaze pan with 2 tablespoons of sherry.
  • Add 2 cups broth, squash, apples (and any juices), curried onions and garlic into a high-powered blender. Puree until smooth. Pour back into the pot and add in the remaining 2 cups of broth and stir, scraping up the browned bits on the bottom of the pot and heat until warmed through.
  • Serve with a spoonful of plain yogurt or coconut cream (the solids in a can of regular coconut milk) and enjoy!


Alternatively, this soup can also be made all in one pot. Start by sautéing onions and garlic in oil. Add in spices, salt and wine and reduce by half. Increase heat to high and add squash and apples and cook for 5-8 minutes. Pour in broth, cover and bring to a boil. Once squash and apples are tender, use a stick blender and puree until soup is smooth.


Serving: 1cup | Calories: 163kcal | Carbohydrates: 36g | Protein: 6g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 58mg | Potassium: 934mg | Fiber: 6g | Sugar: 12g | Vitamin A: 20180IU | Vitamin C: 46mg | Calcium: 115mg | Iron: 2mg