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Further Food Commentary:

Cinnamon, cloves, and nutmeg together create more than warm flavors, they promote anti-inflammatory protection and provide antibacterial and antioxidant properties. Onions also support anti-inflammatory actions and have been shown to lower risk of several cancers when consumed daily. As the star of this recipe, butternut squash is packed with beta-carotene, the precursor to vitamin A. It’s very important for not just eye health, but also for healthy skin and a strong immune system!

By Kathleen Benson, RDN LD

Butternut Squash & Apple Soup

Stars ( Reviews)

  • Prep Time:60 minutes
  • Cook Time:30 minutes
  • Servings: 4

Ingredients

4 cups chopped onions (3 large)

2 tablespoons unsalted butter
2 tablespoons olive oil
1 1/2 teaspoons of cinnamon
1/4 teaspoon ground cloves
1/2 tsp nutmeg
5 pounds butternut squash (2 large), peeled and cubed
1 1/2 pounds sweet apples, such as McIntosh (4 apples), cubed
4 cups chicken stock (if you don’t use homemade use Kitchen Basics)
salt and pepper to taste.

Instructions

  1. Saute onions in butter/oil until soft and add spices.
  2. Add peeled and cubed squash, apples and chicken stock.
  3. Bring to a boil and then simmer until apples and squash are soft.
  4. Cool on stovetop and then blend using immersion blender or in a conventional blender.
  5. Season with salt and pepper to taste. This soup freezes well.
Saute onions in butter/oil until soft and add spices. Add peeled and cubed squash, apples and chicken stock. Bring to a boil and then simmer until apples and squash are soft. Cool on stovetop and then blend using immersion blender or in a conventional blender. Season with salt and pepper to taste. This soup freezes well.

Nutrition Information

Calories: 590; Total Fat: 16 g; Saturated Fat: 6 g; Monounsaturated Fat: 8 g; Polyunsaturated Fat: 2 g; Cholesterol: 22 mg; Sodium: 955 mg; Potassium: 2603 mg; Carbohydrate: 106 g; Fiber: 17 g; Sugar: 41 g; Protein: 14 g

Nutrition Bonus:   Vit A: 1210%; Vit C : 220%; Calcium: 33%;  Iron:27%;

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