Creamy Squash Soup w/Shredded Apples

By 30 Minutes or Less
This hearty soup will warm you up in the cold winter months!

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  • Prep Time:30 minutes


Serves: 4
Cups of Fruits & Vegetables per Serving: 1
Think Variety; Think Color: Red


2 cups butternut squash, pureed

2 medium apples

1 Tbsp olive oil

1/2 tsp pumpkin pie spice

2 cans (12 oz each) evaporated milk, fat-free

1/4 tsp salt

1/8 tsp black pepper 


  1. Cube squash and soften in microwave (approximately 5 to 10 minutes). Once softened, puree in food processor or blender.
  2. Meanwhile, Peel and shred apples using a grater or food processor. Set aside 1/4 cup.
  3. Warm oil in a 4-quart saucepan over medium heat. Add all but 1/4 cup apples. Cook and stir until apples soften, about 5 minutes.
  4. Stir in squash and pumpkin pie spice.
  5. Add the evaporated milk about 1/2 cup at a time to the squash mixture, stirring after each addition.
  6. Cook and stir over medium heat until soup is about to boil.
  7. Ladle into individual soup bowls. Top each 1 Tbsp of unused apples (from the 1/4 cup that was set aside earlier). Serve. 

Nutritional Information

  • Calories:    290
  • Carbohydrates:    51g
  • Total Fat:    4g
  • Cholesterol:    10mg
  • Saturated Fat:   1g
  • Dietary Fiber:    7g
  • % of Calories from Fat:    12%
  • Sodium:    370 mg
  • Protein:    16g
  • Recipe Credit
  • Recipe courtesy of Keep the Beat™, National Heart, Lung, and Blood Institute.



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