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Squash and Apple Soup

4 servings


High Fibre No Added Sugars Vegetarian

Nutritional Facts Per Serving

4 g
29.8 g
4.4 g
Show All Nutrition Facts

Nutritional Facts

  • Amount Per Serving % Daily Value
  • Calories 135
  • Fat 0.5 g
    • Saturated   0.1 g
    • + Trans 
  • Cholesterol 0 mg
  • Sodium   927 mg
  • Carbohydrate 29.8 g
    • Fibre   4.4 g
    • Sugars  
  • Protein 4 g
    • Vitamin A 109 %
    • Vitamin C 47 %
    • Calcium 8 %
    • Iron 11 %


Melt the butter in a pot set over medium heat. Add the onion and garlic and cook until tender. Mix in the flour; slowly pour in the stock. Mix in the squash, apple, thyme, cinnamon and nutmeg. Simmer 20 minutes, or until the squash and apples are very tender. Puree in a food processor. Return to the pot and to a simmer. Mix in the cream (if using), salt and pepper. Pour into soup bowls. Garnish each, if desired, with a few thin slices of apple and a small herb sprig.

Serving Suggestions

Richen and enhance the flavour of this soup by accompanying it with things you can sprinkle on top, such as crumbled Stilton or grated aged cheddar cheese, toasted almonds or pecans, or a spoon of thick yogurt.

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