Meatless Monday Butternut Squash Soup Redesigned

These two ingredients are magical together in the creation of this traditional fall soup. BUTTERNUT SQUASH and GRANNY SMITH APPLES This weather has me in the mood to create Soups and Stews. I was on a quest to re-create...

These two ingredients are magical together in the creation of this traditional fall soup.


This weather has me in the mood to create Soups and Stews. I was on a quest to re-create a Butternut Squash soup that I remembered and adored but sans the fat that I have come to avoid in this new healthier lifestyle. I love this fall treat, but wanted to avoid the heavy cream in most of the recipes I had found. I am sharing three versions of the recipe starting with the inspiration recipe shared by my good friend and fabulous Southern cook. She knows my mission to create healthier without the fats and continue to punch up the flavors wherever possible.

Curried Squash Soup

– Regenia Recipe – Field tested and excellent, but high in fat


  • 2 large butternut squash (about 3 pounds), halved
  • 1/4 cup butter or margarine
  • 4 3/4 cups chicken broth, divided
  • 4 Granny Smith apples, peeled and coarsely chopped
  • 2 baking potatoes, peeled and coarsely chopped
  • 1 1/2 tablespoons curry powder
  • 3/4 teaspoon ground red pepper
  • 1/2 teaspoon ground cinnamon
  • 1 teaspoon salt
  • 2 cups whipping cream
  • 2 tablespoons honey


  1. Place squash halves, cut side down, on an aluminum foil-lined baking sheet.
  2. Bake at 350° for 45 minutes or until tender. Scoop out pulp, discarding shells; set pulp aside.
  3. Melt butter in a Dutch oven over medium heat; add 4 cups chicken broth, apples, and next 5 ingredients. Cook, stirring often, 25 to 30 minutes or until apples and potatoes are tender. Remove from heat, and let cool slightly (about 5 to 10 minutes).
  4. Process squash pulp, apple mixture, and remaining 3/4 cup chicken broth, in batches, in a food processor or blender until smooth, stopping to scrape down sides.
  5. Return purée to Dutch oven. Stir in whipping cream and honey, and simmer, stirring occasionally, 15 to 20 minutes or until thoroughly heated.

Here was a recipe "find" from a Google Search that emulated the flavors I was looking for in this soup. But this one was still not exactly what I was seeking, but very worthy of a review.  Good bones as they say, but I was not willing to add the sugar of the apple juice to this soup.  But worthy, none-the-less.

Butternut Squash Soup
Butternut Squash Soup

Curried Butternut Squash and Apple Soup

- Tennessee Home and Farm


  • 2 tablespoons unsalted butter
  • 2 tablespoons olive oil
  • 2 cups onion, chopped
  • 1 tablespoon curry powder
  • 3 pounds butternut squash (about 2 medium-size)
  • 4 ½ cups chicken stock
  • 2 apples, peeled, cored and chopped
  • 1 cup apple juice
  • salt and pepper, to taste


  1. Melt the butter with olive oil in a large pot.
  2. Add onions and curry powder, and sauté over medium heat until onions are tender, about 20 minutes.
  3. Meanwhile, peel the squash using a vegetable peeler, scrape out the seeds, and chop.
  4. When onions are tender, add the stock, squash and apples and bring to a boil. Reduce heat and simmer until squash and apples are very tender, about 25 minutes.
  5. Turn off heat and let cool slightly. Using a stick blender with mixture still in pot, blend until smooth (you can also use a standard blender).
  6. Add apple juice and season with salt and pepper to taste.

Updated Curried Butternut Squash and Apple Soup

- Diane’s new version


  • 2 tablespoons olive oil (I used my Olive Oil Sprayer to limit the amount of oil used)
  • 3 onions, roughly chopped
  • 2 Butternut squash
  • 2 heads garlic, with the root end cut off to roast
  • 4 Granny Smith apples, peeled, cored and rough chopped
  • 1 - 1 ½ tablespoons curry powder
  • Red pepper flakes – optional ( I added about ¼ teaspoon)
  • salt and pepper, to taste

Ready for roasting
Ready for roasting


  1. Prepare the squash by cutting off the stem and bottom. Cut at the base of the neck, and split the neck down the middle to roast. Cut the core down the middle. Remove the seeds and roast the core too.
  2. Roast butternut squash, onions, garlic and apples that have been lightly sprayed with olive oil along with salt and pepper in a 395 degree oven until tender. At least 20 – 35 minutes. Check the garlic after about 15 minutes. Use the convection roast option if you have this on your oven.
  3. In food processor or blender, blend these roasted vegetables until smooth using Vegetable stock to create the consistency you are seeking in your soup. You will do this in 2 – 3 batches for best results.
  4. Transfer this mixture to a Dutch Oven and slowly warm. Add 1 tablespoon of Curry and re-taste for seasonings. All Curry is not created equal and some is spicier than others.
  5. Re-taste for salt and pepper and additional Curry. At this point, I added another ½ tablespoon of Curry and also¼ teaspoon of Red pepper flakes for a bit of different heat.
  6. Serve immediately. I expect this will also freeze well.

Butternut Squash Soup
Butternut Squash Soup

If I must say so myself, I have again created a treat using the layering of flavors with the roasting technique for the squash, onions, apples and garlic. Roasting garlic changes the flavors and mellows out this added ingredient.

I called and invited a neighbor over to taste-test this version and I received a thumbs up! I think my work is done for today!

I will enjoy this soup a bit later with an Arugula salad topped with Apples, Pears, Cranberries and Almonds  I think I will also dress this salad with a new Pomegranate vinegar.  My mantra to follow on this quest to healthy is to make my salad my main meal.