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Curried Apple and Butternut Squash Soup

A tasty soup of apple and butternut squash. Skill Level: Intermediate

15 min Prep
30 min Total
price per Serving

Nutrition Facts

Amount Per Serving
Calories 131
Protein 4.4g
Total Carbohydrates 19.0g
Dietary Fiber 3.1g
Net Carbohydrates 15.9g
Sugar 10.0g
Total Fat 5.1g
Saturated Fat 0.8g
Trans Fat 0.0g
Cholesterol 4.0mg
Sodium 76.3mg
SmartPoints® 2.0


  • 1 teaspoon olive oil, for cooking the vegetables
  • 1 cup chopped onion, for the vegetable mixture
  • 1/3 cup baby carrots, sliced
  • 1/3 cup chopped celery
  • 2 cups butternut squash, peeled and diced
  • 2 1/2 cups reduced-sodium chicken broth or stock
  • 2 teaspoons chopped fresh cilantro, for the soup (optional)
  • 1 Tablespoon olive oil, for the onions and apple curry
  • 1 Golden Delicious apple, diced
  • 1/2 cup diced onion, for cooking with the apple
  • 1 1/2 teaspoons curry powder
  • 4 Tablespoons plain low-fat yogurt (optional)
  • 2 teaspoons chopped fresh cilantro, for the garnish (optional)


  1. Heat the oil for cooking the vegetables in a large pot over medium heat. Add half the onions, the carrots, and celery; cook until vegetables are tender, about 7 minutes.
  2. Add the squash; cook 4 minutes. Add the broth and half the cilantro; bring to a boil; reduce heat. Cover; simmer until vegetables are tender, about 10 to 12 minutes.
  3. Meanwhile, heat the remaining oil in a skillet over medium heat.
  4. Add remaining onions and cook until golden, about 3 minutes.
  5. Add the diced apple; cook 2 minutes. Add the curry powder; cook and stir 30 seconds.
  6. Remove from heat and set the skillet aside.
  7. Blend the vegetable mixture with an immersion blender, or in a food processor or blender until fairly smooth.
  8. In the large pot, stir the curry-apple mixture from the skillet into the soup.
  9. Heat over low heat until heated through.
  10. Garnish the soup with yogurt and remaining cilantro.


If you like a more flavorful soup, you can double the curry to taste.

Price Per Serving based on average national price: excludes store savings and local grocery store pricing