Autumn Soup

Updated: Apr 19, 2019

Hello everyone! This last week was a chilly one! It snowed twice and it's now getting dark at 7:30 at night. All of this snow and darkness has me craving soup! A local grocery store has butternut squash on sale for less than a dollar a pound which was perfect since I have always wanted to try to make squash soup. Not only is squash soup a great source of fiber, vitamin A, and potassium, it is also a great way to get a serving...or three...of veggies in for the day. This was the perfect soup for this chilly night, and it took me about 30 minutes to make!

The star of squash soup is butternut squash which is a winter squash that we start seeing more of this time of year. Here are some of the great ways butternut squash can benefit your health:

  • Improves blood pressure- Butternut squash is high in potassium and potassium is a nutrient that is able to counteract sodium and help keep your blood pressure in check.

  • Helps reduce constipation- Full of fiber, butternut squash is able to help keep your digestive system happy and healthy.

  • Keeps eyes working strong- Butternut squash is orange which is a key indicator that it is packed full of beta-carotene. Beta carotene is the precursor for vitamin A, which we know helps protect our eyesight.

  • Provides an immunity boost- Vitamin C helps maintain a hard working immune system which is especially important this time of year with flu season right around the corner.

  • Keeps you feeling fuller longer- Butternut squash is a hearty squash full of fiber which helps keep you feeling fuller longer and may help ward off poor snack choices later in the day.

This soup was heartier than I thought it would have been. I scooped a larger bowl than I normally would thinking I would need more since there's really not much to the soup, but I ended up getting full and staying full after about 3/4 of the bowl (which is about as much as I would have normally eaten). Here is the recipe I used to make my autumn squash soup! I hope you enjoy it as  much as I did! :)

Autumn Squash Soup


  • 1 large butternut squash

  • 1 15 oz can of pumpkin puree

  • 1 1/2 cup chicken broth

  • 1 1/2 cup half and half (you can use fat free if you prefer)

  • 1 1/2 cup apple juice

  • 1 Tbs honey

  • 1/2 tsp curry powder

  • 1/2 tsp cinnamon

  • 1 1/2 tsp salt

  • 1/2 tsp black pepper

  • Roasted pumpkin seeds for topping


1. Cut the butternut squash in half and scoop out the seeds. Place squash face down on a plate and heat in microwave for about 15 minutes until tender.

2. Once done, scoop butternut squash out of peel into a medium bowl and mash with a potato masher. Mashed butternut squash with pumpkin puree.

Mashed butternut squash with pumpkin puree

3. In a large soup pot add the mashed butternut squash, pumpkin puree, chicken broth, half and half, and apple juice. Puree ingredients with an immersion blender until smooth.

4. Add honey, curry powder, cinnamon, salt, and pepper. Stir until combined.

5. On medium high heat, allow soup to simmer for about 10-15 minutes.

6. Once done, serve in a soup bowl and top with pumpkin seeds.

Happy cooking! :)

#butternutsquashsoup #squashsoup #autumnsoup #veggiepackeddinner #fallproduce #healthylifestyle

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