Recipes » Soups » Butternut Squash Soup With Apple
T. Colin Campbell Center for Nutrition Studies
Butternut Squash Soup

Reprinted from the cookbook, From Chronically Ill to Vibrantly Well: Recovery Through a Plant-Based Diet by Judy DeLorenzo (A Life Well Planted, 2019).


  • 1 large butternut squash, ~4 lbs, peeled, seeded, and cut into 1-inch cubes
  • 3 medium carrots, cut into ¼-inch-thick slices
  • 1 medium sweet red apple, peeled, cored, and diced
  • 1 medium onion, diced
  • 2 Tbsp fresh ginger root, peeled and diced
  • 2 Tbsp fresh turmeric root, peeled and diced (or 2 tsp turmeric powder)
  • 4 garlic cloves, quartered
  • ⅛ tsp freshly ground black pepper
  • ¼ tsp ground nutmeg
  • ¼ tsp sweet or hot paprika
  • ½ tsp sea salt
  • ½ tsp ground cinnamon
  • 1 to 2 Tbsp freshly squeezed lemon juice
  • Paprika, for garnish


  • 1. Put all of the ingredients except for the lemon juice, and paprika for garnish into a soup pot; add just enough water to cover.
  • 2. When the water starts to boil, reduce the heat and simmer, mostly covered, for 20 minutes or until the squash is fork-tender. Stir occasionally and adjust the heat, if necessary, to keep at a simmer.
  • 3. Remove from the heat and blend well using an immersion blender (see tips).
  • 4. Stir in the lemon juice. Taste and add more cinnamon, nutmeg, or salt if desired.
  • 5. Ladle the soup into bowls and lightly sprinkle with paprika.

Cooking Tips

  • 1. No Immersion Blender? If you don’t have an immersion blender, you can use a full-size regular blender; however, follow these three steps so you don’t end up with hot soup exploding everywhere: 1. Cool the soup down a bit. 2. Fill the jar no more than halfway. 3. Remove the blender lid's center insert and hold a kitchen towel over the top. Now you are ready to blend.
  • 2. Do not try to blend this soup using a bullet blender.

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