Carrot Apple Butternut Squash Soup

Ingredients

• 1sweet yellow onion, chopped
• 15 ml (1 tbsp)olive oil
• 280 g (2 cups)cashews
• 1apple, chopped, unpeeled and cored
• 128 g (1 cup)carrot, chopped and unpeeled
• 907 g (2 lb)butternut squash, chopped
• 960 ml (4 cups)low-sodium vegetable stock
• 5 ml (1 tsp)thyme
• 2.5 ml (½ tsp)salt

Instructions

1. 1

   Prepare the vegetables

   Chop the onion, apple, carrot and butternut squash. Leave the apple and carrot unpeeled.

2. 2

   Soften the onion

   Heat the olive oil in a large pot. Add the onion and sauté for 5 minutes.

3. 3

   Cook the cashews

   Add the cashews, stir, and sauté for 5 minutes.

4. 4

   Add the produce

   Add the apple, carrot and butternut squash, stir to combine, then cook with the lid on for 5 minutes. Add the vegetable stock, thyme and salt.

5. 5

   Simmer until soft

   Bring the soup to a boil, then lower the heat and simmer with the lid on for 15–20 minutes, until the squash is soft. Remove the pot from the heat.

6. 6

   Blend until smooth

   Purée the soup in the pot with an immersion blender, or transfer it to a stand blender in batches and purée.

What is carrot apple butternut squash soup?

This American-style soup combines winter squash with carrot and apple, then blends them into a smooth, gently sweet bowl. The apple brings a little fruitiness, while the cashews are the unexpected ingredient that helps give the soup its creamy body.

Cooking the ingredients together before blending lets their flavours mingle, and leaving the apple and carrot unpeeled keeps the preparation simple.

Nutrition and macros by portion

The nutrition label shows one serving as written: 366 calories, 10g protein, 41g carbs, 21g fat.

The squash, carrot and apple provide most of the carbohydrates, while the olive oil and cashews contribute much of the fat; the cashews also supply some protein. Pair a bowl with a green salad or extra vegetables for a more varied plate.

Why cashews make it creamy

Cashews: They cook in the pot alongside the vegetables and are puréed into the soup. Blend thoroughly so they are evenly incorporated and the texture is smooth.

Stock: Low-sodium vegetable stock supplies the liquid for simmering. It also gives you more control over the final saltiness.

The key preparation step

Even pieces: Chop the squash, carrot and apple into similarly sized pieces so they cook at a similar pace. Smaller pieces will soften sooner than larger chunks.

Peel choices: The recipe leaves the apple and carrot unpeeled. Wash them well before chopping, and remove the apple core.

How to tell when it is ready

Soft squash: After 15–20 minutes of covered simmering, check a piece with a fork. It should give way easily before you blend.

Smooth texture: Purée until there are no noticeable chunks of vegetables or cashews. If using a stand blender, work in batches rather than filling it with hot soup.

Timing the cooking

The recipe gives 5 minutes for sautéing the onion, another 5 for the cashews and 5 minutes of covered cooking after adding the fruit and vegetables. The simmer then takes 15–20 minutes, depending on the size of the squash pieces.

Use the tenderness of the squash, rather than the clock alone, as the cue to move on to blending.

Serving the soup

Serve it warm as a starter or as a light meal. Its gently sweet, creamy character pairs well with savoury bread or a simple green salad.

For a polished finish, the description suggests chopped chives and a drizzle of olive oil. Add these just before serving so they remain distinct from the blended soup.

Recipe notes & tips

• Chop the squash into evenly sized pieces to help it soften at the same rate.
• Wash the unpeeled apple and carrot well before chopping.
• Keep the lid on during simmering so the vegetables cook in the stock.
• Check that the squash is fork-tender before blending.
• Blend in batches if using a stand blender.
• Garnish with chopped chives and a drizzle of olive oil, as suggested in the description.

Variations

• Add ginger: Include a little fresh ginger with the vegetables for a warming note.
• Change the herbs: Try another dried herb in place of thyme for a different savoury flavour.
• Top with seeds: Scatter toasted pumpkin seeds over each bowl for crunch.
• Add black pepper: Season the finished soup with freshly ground black pepper.
• Make it chunkier: Blend only part of the soup and stir it back into the pot.

Common mistakes to avoid

• Large uneven pieces: Some vegetables may stay firm while others soften; cut them to a similar size.
• Skipping the tenderness check: Do not blend until the squash is soft enough to pierce easily with a fork.
• Overfilling the blender: Hot soup can be difficult to handle; purée it in batches.
• Forgetting to core the apple: Remove the core before chopping and adding the apple.
• Adding salt without tasting: The stock is low in sodium, but taste the soup before serving and adjust only if needed.

How to store

Refrigerate leftover soup in a covered container and use within 3–4 days. Reheat gently in a pot, stirring occasionally; if it has thickened, loosen it with a little stock or water.

Frequently asked questions