Northside Hospital - Skinny Squash Soup

Skinny Squash Soup

Posted on: January 28, 2016


Craving a creamy soup without all the fat? Shake off the winter blues with this delicious recipe for skinny squash soup.


  • 1 Tbsp. olive oil
  • 1 onion, diced
  • 6 c. diced butternut squash or pumpkin, or a combination (½-inch dice)
  • 1 golden delicious or other sweet apple, peeled, cored and diced
  • 2 tsp. curry powder
  • 1 tsp. ground cinnamon
  • 3 c. low-sodium chicken or vegetable broth
  • 1 c. apple juice
  • ½ c. heavy whipping cream
  • ¼ c. packed brown sugar
  • Salt ¼ c. (shelled) pumpkin seeds, toasted


In a large saucepan or small stockpot over medium heat, warm oil. Add onion and cook, stirring occasionally, 3 minutes.

Add squash and cook, stirring occasionally, until lightly browned, about 6 minutes.

Stir in apple, curry powder and cinnamon, and cook, stirring occasionally, until crisp-tender, about 4 minutes.

Add broth and apple juice, scraping up any browned bits in saucepan, and bring to a boil over high heat. Reduce to a simmer and cook until squash and apple are very soft, 6 to 8 minutes.

Remove from heat and carefully purée using a blender, an immersion blender or a food processor.

Stir in cream, brown sugar and salt to taste. Garnish with pumpkin seeds.

Makes 8 (1-cup) servings.

Nutrition information per serving:190 calories; 8 g total fat; 5.1 g protein; 28.4 g carbohydrates; 10.3 mg cholesterol; 220 mg sodium; 3.3 g dietary fiber.

Filed under: 2016


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