Roasted Butternut Squash & Apple Soup

Ingredients

• 1 large, about 1.8 kg total (or 2 small)butternut squash
• 3 tablespoons (45 ml), dividedolive oil
• 1 medium, about 475 ml dicedyellow onion, diced
• 2Granny Smith apples, peeled, cored and diced (or another tart apple such as Braeburn or McIntosh)
• 3 medium clovesgarlic, minced
• 4 cups (about 950 ml)low-sodium vegetable broth
• 1 tablespoonfresh sage, finely chopped (or 1 tablespoon dried sage)
• 1 teaspoonfresh thyme, finely chopped (or ½ teaspoon dried thyme)
• ¼–½ teaspooncayenne pepper, optional and to taste
• 1 can, 14 oz (about 400 g)coconut milk
• 1 teaspoon, plus more to tastekosher salt
• ¼ teaspoon, plus more to tastefreshly ground black pepper
• A drizzlecoconut milk, for serving
• A handfulcroutons, for serving
• To tasteroasted butternut squash seeds, for serving

Instructions

1. 1

   Roast the squash

   Preheat the oven to 220°C (425°F). Cut the squash in half lengthways and scoop out the seeds. Drizzle 1 tablespoon of olive oil over the cut sides, then season with a pinch of salt and a couple of grinds of black pepper.

2. 2

   Bake until tender

   Place the squash cut-side down on a large baking tray. Bake for 45 minutes to 1 hour, until a fork pierces the skin easily and the flesh is very soft. Take it out of the oven and leave it to cool.

3. 3

   Soften the aromatics

   While the squash cools, heat the remaining 1 tablespoon of olive oil in a large Dutch oven or stockpot over medium heat. Add the onion and apple with a pinch of salt. Sauté, stirring frequently, for 7–10 minutes, until softened and translucent. Add the garlic and cook for another 1–2 minutes, until fragrant.

4. 4

   Add broth and herbs

   Pour in 3 cups of the broth and add the sage, thyme, cayenne if using, salt and pepper. Start with ¼ teaspoon of cayenne and add more later if you want extra heat.

5. 5

   Add the squash

   Peel the skin away from the squash flesh by hand or scoop out the flesh with a spoon. Add the flesh to the pot and discard the skin.

6. 6

   Simmer the soup

   Bring the soup to a simmer over medium heat. Reduce the heat to low, cover and simmer for 15 minutes.

7. 7

   Blend until smooth

   Take the pot off the heat and let the soup cool until it is safe to purée. Carefully blend with an immersion blender, or transfer the soup in small batches to a heat-resistant blender and blend.

8. 8

   Finish and season

   Return the puréed soup to medium heat and stir in the coconut milk. Bring it back to a simmer, taste and add more salt or pepper if desired. For a thinner soup, add more broth until it reaches your preferred consistency.

9. 9

   Add the toppings

   Serve with coconut milk, croutons and roasted squash seeds, along with any accompaniments you like.

What is butternut squash and apple soup?

This is a blended autumn soup built around roasted butternut squash, with tart apples balancing its sweetness. Squash soups are common in many modern seasonal kitchens; this version brings in sage, thyme and coconut milk for savoury depth and a creamy finish.

Roasting the squash before adding it to the pot concentrates its flavour and softens it enough to blend smoothly. The croutons and toasted seeds offer a welcome contrast to the velvety soup.

Nutrition and macros by portion

The nutrition label shows one serving as written: 320 calories, 4g protein, 39g carbs, 19g fat.

The squash, apples and onion provide most of the carbohydrates, while coconut milk and olive oil contribute much of the fat. The vegetables and broth add some protein, but the soup is not especially protein-rich; serve it with beans or another protein-rich side to make the meal more balanced.

The key ingredients

Tart apples: Granny Smith apples keep the soup from tasting overly sweet and hold their bright, sharp flavour alongside the squash.

Coconut milk: It rounds out the soup with a creamy texture and gentle richness. Stir it in after blending so the finished soup is easy to adjust for consistency.

Fresh herbs: Sage and thyme add savoury, earthy notes. Dried versions work too, but use the amounts specified in the ingredients list.

Roasting the squash

Cut the squash lengthways and place it cut-side down on the tray so the flesh can soften as it bakes. The broad range of baking time accounts for differences in squash size and how quickly individual ovens cook.

Doneness: The skin should give easily when pierced with a fork, and the flesh should be very soft. If it still feels firm, return it to the oven and check again after a little more time.

Building flavour in the pot

Onion and apple: Cook them gently until soft and translucent, stirring frequently so they soften evenly without browning too much.

Garlic: Add it after the onion and apple have softened, then cook only until fragrant. This short cooking time helps keep the garlic from catching on the base of the pot.

Blending safely

Let the soup cool briefly off the heat before blending, as hot liquid can splatter. Keep an immersion blender fully submerged while it runs.

Small batches: If using a jug blender, blend only a little soup at a time and follow the blender’s instructions for hot liquids. Return each batch to the pot before stirring in the coconut milk.

Adjusting the texture and seasoning

Broth: The soup begins with 3 cups of broth, with the rest held back for thinning after blending. Add it gradually, stirring between additions, until the soup is as thick or loose as you prefer.

Seasoning: Taste after the coconut milk has been stirred in, then adjust the salt and pepper. Add cayenne gradually if you want a stronger kick.

Serving ideas

Croutons and roasted squash seeds bring crunch to the smooth soup, while a drizzle of coconut milk makes a simple finishing touch. Add them just before serving so the croutons stay crisp.

For a more filling meal, serve the soup with crusty bread or a sandwich. A crisp green salad also makes a fresh counterpoint to the soup’s sweetness and creaminess.

Recipe notes & tips

• Choose a large baking tray so the squash halves sit cut-side down without crowding.
• Save the squash seeds, clean and roast them, then use them as a crunchy topping.
• Start with ¼ teaspoon of cayenne and add more only after tasting.
• Add the reserved broth a little at a time to avoid thinning the soup too quickly.
• Keep the croutons separate until serving so they do not soften in the soup.

Variations

• Use another tart apple: Braeburn or McIntosh can stand in for Granny Smith.
• Choose dried herbs: Use 1 tablespoon dried sage and ½ teaspoon dried thyme as listed.
• Make it milder: Leave out the optional cayenne.
• Add a bean side: Serve with cooked beans or bean salad for a more substantial meal.
• Switch the topping: Add toasted seeds or extra croutons according to what you have.

Common mistakes to avoid

• Undercooked squash: Roast it until a fork pierces the skin easily and the flesh is very soft.
• Browning the aromatics too much: Keep the heat at medium and stir the onion and apple frequently.
• Burning the garlic: Add it after the onion and apple have softened, and cook only until fragrant.
• Blending while piping hot: Let the soup cool briefly and use a heat-resistant blender carefully.
• Adding all the broth at once: Hold some back and thin the blended soup gradually to your preferred consistency.

How to store

Cool leftovers and refrigerate in a covered container for up to 3 days. Reheat gently in a saucepan, stirring occasionally; add a little broth if the soup has thickened, and put the croutons and toppings on just before serving.

Frequently asked questions