U.S. flag

An official website of the United States government

Official websites use .gov
A .gov website belongs to an official government organization in the United States.

Secure .gov websites use HTTPS
A lock ( ) or https:// means you’ve safely connected to the .gov website. Share sensitive information only on official, secure websites.


  • Creamy Squash Soup With Shredded Apples

This quick-to-fix soup is bursting with warm-you-up-flavor—serve with a crisp green salad and crusty whole-wheat bread

Recipe Source: Deliciously Healthy Dinners

Ingredients

  • 2 boxes (16 oz each) frozen pureed winter (butternut) squash

  • 2 medium apples (try Golden Delicious or Gala)

  • 1 Tbsp olive oil

  • ½ tsp pumpkin pie spice

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

  • ¼ tsp salt

  • ⅛ tsp ground black pepper

calories 334
Total fat 4 g
Saturated fat 1 g
Cholesterol 7 mg
Sodium 370 mg
Total fiber 5 g
Protein 18 g
Carbohydrates 62 g
Potassium 1,142 mg

Directions

  • 1
    Place the frozen squash in a microwave-safe dish.  Cover loosely.  Defrost in the microwave on medium power for 5–10 minutes, until mostly thawed.

  • 2
    Meanwhile, peel then shred the apples using a grater or food processor, or peel and finely chop apples into thin strips.  Set aside ¼ cup.

  • 3
    Warm oil in a 4-quart saucepan over medium heat.  Add all but ¼ cup of the apples.  Cook and stir until apples soften, about 5 minutes.

  • 4
    Stir in thawed squash and pumpkin pie spice.

  • 5
    Add the evaporated milk about ½ cup at a time, stirring after each addition.

  • 6
    Season with salt and pepper.

  • 7
    Cook and stir over high heat just until soup is about to boil.

  • 8
    Ladle into individual soup bowls.  Top each with a tablespoon of the unused apples.  Sprinkle with additional pumpkin pie spice, if desired.

Tip: For chunkier soup, try two bags (14 oz each) frozen diced butternut squash.  Or, cut a fresh butternut into small chunks, and place in a microwave-safe dish covered with 1 inch of water.  Microwave on high for 5–10 minutes, or until squash is tender and can be easily pierced with a fork. Remove skin. Place squash in blender until desired consistency.

_______________
™Keep the Beat is a trademark of the U.S. Department of Health and Human Services.