No Sugar Added Apple Butternut Squash Soup

Butternut Squash Soup
Prep Time: 
25 minutes
Number of Servings: 
6 to 8 bowls
Recipe Source: 
"5 Fall Health Recipes," Glaucia Jones, Bake Healthy: Naturally Sugar Free, 2017.


  • 2 tbsp unsalted butter
  • 1 medium onion, diced
  • 1 butternut squash (2 lbs), peeled, seeded, and chopped
  • 4 red or golden apples, peeled, cored and chopped
  • 2 tsp course salt
  • 18 tsp cinnamon
  • Dash of ground cloves
  • 12 tsp ground coriander
  • 1 12 tsp ground cumin
  • 14 tsp cayenne pepper
  • 12 tsp ground ginger
  • 14 tsp freshly ground black pepper
  • 2 cups low-sodium chicken or vegetable stock
  • 2 cups water, plus more if needed
  • Chives for garnish (optional)


  1. Melt butter in a large saucepan over medium heat. Add onion, cook, stirring occasionally until it begins to soften, about 4 minutes. Add squash, and cook, stirring occasionally, until soft, about 10 minutes.
  2. Add apples, salt, cinnamon, cloves, cumin, coriander, ginger, cayenne, black pepper, stock, and the water (just enough to cover). Bring to a boil. Reduce to a simmer, and cook until vegetables are soft, about 30 minutes.
  3. Puree in batches in a food processor or blend until smooth, and return to saucepan. Heat over low, thinning with more water if necessary. To serve, ladle into bowls, garnish with chives or diced apples and sour cream if desired