vegan / gluten free / grain free / refined sugar free / low fat
About this delicious soup
Butternut squash soup just screams Fall to me. It’s so cozy, comforting and satisfying. But this apple butternut squash soup with curry roasted chickpeas takes it to the next level. It’s sweet yet savory and the chickpeas help to keep you full and satisfied. My favorite way to enjoy this soup is with a couple slices of sourdough bread.
How to cut a butternut squash
Prepping and cutting the butternut squash can quickly become the most time consuming part. With better technique, we can cut down the prep time.
- Using a large and sharp chef’s knife, cut off both ends of the squash.
- Use a vegetable peel to peel the skin all the way around.
- If you have the option, heat the squash in the microwave for a few minutes before cutting. This will make a tremendous difference. Cut the squash in half lengthwise and scoop out the seeds. Now you can cut the squash into about 1 inch cubes.
Kitchen essentials
- A large pot, 4 qt. or larger is ideal
- An immersion/hand blender. A regular blender will also work.
- A baking sheet
- A silicone baking mat. Highly recommended but not necessary. You can also use lightly greased parchment paper.
Substitutions
- Water and Better than Bouillon vegetable base: can be substituted for vegetable stock in a 1:1 water:vegetable stock ratio. Personally, I find the vegetable base is more flavorful and more affordable.
- Sweet onion: can be substituted with yellow onion, white onion or shallots.
- Extra virgin olive oil: can be substituted with avocado oil.
If you like this apple butternut squash soup, I think you will love some of my other soups:
Apple Butternut Squash Soup with Curry Roasted Chickpeas
Course: Main DishDifficulty: Easy4
servings20
minutes40
minutes1
hourIngredients
- For the soup:
1 tsp extra virgin olive oil (or water)
1 large sweet onion, roughly chopped
1 medium apple, roughly chopped
1 medium-large butternut squash (3 lbs.), peeled and cubed (scroll up for more guidance)
4 cups water*
1 tsp ground cinnamon
1/4 tsp ground nutmeg
- For the curried chickpeas:
2 cans chickpeas, drained and rinsed
1 1/2 tsp curry powder
1/2 tsp salt
Directions
- Prep the ingredients. Roughly chop your onion and apple. Peel and cube the butternut squash. See above for more guidance on cutting butternut squash.
- Preheat oven to 350 F. Line a baking sheet with a silicone mat or parchment paper.
- Get the chickpeas in the oven. These take the longest, so we want to get them in first. Once your chickpeas have been drained and rinsed, transfer them to a bowl and coat them in curry powder and salt. Line them out on your prepared baking sheet without touching each other. Bake for 40-50 minutes.
- Start the soup. In your large pot (3-4 qt.) on medium heat, add the olive oil and onion. Cook until onions are tender and translucent, about 5 minutes. Add in the apple and cook for another few minutes.
- Prepare broth.* In a small cup or bowl, add the Better than Bouillon with a little hot water and stir to dissolve. Transfer to your pot along with the water and butternut squash. Bring to a simmer. Cook until squash is soft and fork tender, about 15 minutes.
- Blend. Use an immersion/hand blender to blend until completely smooth and creamy and no chunks are remaining. If you don’t have a hand blender, transfer contents of pot to a regular blender then transfer back to the pot. At this point, you can add more water if the soup is too thick. Stir in the ground cinnamon and nutmeg.
- Serve. Transfer soup to serving bowls and garnish with curry roasted chickpeas. Enjoy alone or with a couple slices of sourdough bread.
Notes
- *Better than Bouillon and water can be substituted with equal parts vegetable stock. However, Better than Bouillon is a cheaper option and, in my opinion, a tastier option.
- The original recipes makes 4 large bowls of soup or 6 regular bowls.
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Nutrition Facts
4 servings per container
Serving Size1 servings
Calories516
- Amount Per Serving% Daily Value *
- Total Fat
7.8g
12%
- Saturated Fat 0.7g 4%
- Trans Fat 0.0g
- Cholesterol 0.0mg 0%
- Sodium 1241.7mg 52%
- Amount Per Serving% Daily Value *
- Total Carbohydrate
100.7g
34%
- Dietary Fiber 27.5g 111%
- Sugars 25.4g
- Protein 20.5g 41%
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
