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Butternut Squash and Apple Soup

Active Time: 35 minutes / Cook Time: 35-40 / Total Time: 50 minutes

Makes 6 servings

Nutrition Corner: To Peel or Not To Peel
Did you know that the skins of fruits and vegetables often contain many vitamins and minerals? For this reason, I never peel apples, sweet potatoes, carrots, parsnips, potatoes or even beets. However, if you are unable to find organic fruits and vegetables, I recommend peeling them. Non-organic produce is sprayed with toxins that remain on the skin, even after washing them, and should not be consumed.

Butternut Squash & Apple Soup.JPG


  • 2 tablespoons ghee OR coconut oil
  • 1 medium yellow onion, sliced into half moons
  • 2 teaspoons chopped fresh thyme, or 1 teaspoon dried
  • 2 lbs. butternut squash, peeled, seeded, and chopped
  • ½ teaspoon fine sea salt, plus more to taste
  • 4 apples, cored, and chopped
  • pinch each nutmeg, cinnamon, cayenne
  • 3 cups low-sodium chicken broth
  • 1 ½ cups water, plus more as needed
  • Juice of ½ a lemon (optional)
  • ¼ cup plus 2 tablespoons plain yogurt (optional)


  1. Heat ghee in a large saucepan or Dutch oven over medium heat. Add the onion and thyme and cook, stirring, until the onion is softened, 8-10 minutes.
  2. Add the butternut squash and ½ teaspoon salt and cook, stirring often, for 5 minutes.
  3. Add the apples, nutmeg, cinnamon, cayenne, broth, and water and bring to a boil. Reduce the heat to low and simmer until you can crush the squash against the side of the pot with a spoon, about 20-25 minutes.
  4. Using an immersion blender or stand blender, puree the soup until smooth (if using a stand blender, puree in batches and do not fill the blender bowl more than half full at a time).
  5. Taste and adjust seasoning. If the soup tastes flat, try adding a teaspoon of lemon juice at a time until it has a brighter flavor.
  6. If you would like a thinner consistency, stir in water ¼ cup at a time until desired consistency is reached.
  7. Divide soup evenly between 6 airtight containers and top each portion with 1 tablespoon yogurt, if desired. Refrigerate until needed for lunches.