Roasted Apple & Butternut Squash Soup

Roasted Apple & Butternut Squash Soup

Yield: 8 servings
Serving Size: 2 cups

Ingredients:

• 1 medium butternut squash (about 2 pounds)
• 1 medium apple, peeled, cored, and sliced
• 1 small sweet onion, roughly chopped
• 2 tablespoons olive oil, divided
• ½ teaspoon kosher salt
• ¼ teaspoon ground sage
• ¼ teaspoon smoked paprika
• ¼ teaspoon turmeric
• ⅛ teaspoon freshly grated nutmeg
• 2 cups cooked cannellini (white kidney) beans
• 3-4 cups unsalted chicken broth
• ⅛ teaspoon black pepper
• ¼ cup pumpkin or sunflower seeds, divided evenly between servings

Utensils:

• Cutting board
• Chef’s knife
• Spoon
• Baking sheet
• Medium bowl
• Measuring cups and spoons
• Blender

Directions:

1. Preheat the oven to 425°F. Line a baking sheet with parchment paper.
2. Cut the butternut squash in half lengthwise. Scoop out and discard the seeds. Drizzle half of the olive oil over the squash halves.
3. Place the squash halves face-down on one side of the baking sheet and roast for 10 minutes.
4. Core and roughly chop the apple, keeping the skin on. Add to a medium bowl.
5. Peel and roughly chop the onion and add it to the bowl with the apple.
6. Drizzle the remaining olive oil over the onion and apple. Add the salt, sage, paprika, turmeric, and nutmeg, and toss to coat evenly.
7. Remove the squash from the oven. Spread the onion and apple on the other half of the baking sheet and return to the oven. Roast for 20-25 minutes.
8. Let the squash cool slightly. Scoop out the flesh and set it aside.
9. Transfer the roasted onion, apple, and squash to a blender. Add the cooked beans and 3 cups of chicken broth. Blend for 1-2 minutes, until smooth. Add more broth as needed for desired consistency.
10. Serve hot, garnished with black pepper and a sprinkle of pumpkin or sunflower seeds.

Notes:

• Pumpkin or acorn squash can be substituted for butternut squash.
• This soup freezes and travels well, perfect for meal prep.
• Any apple variety works, but tart ones like Granny Smith or Cortland add a tangy twist.

Nutrition Info (Per Serving):

298 calories – 10g fat – 1.6g sat fat – 42g carbohydrates – 13g protein – 12g fiber – 279 mg sodium

Nutrient Highlights:

• Butternut Squash: Rich in carotenoids that support skin and eye health and full of fiber to aid digestion. Contains antioxidants that may reduce cancer risk.
• Apples: High in fiber and antioxidants, apples help boost immune function and support gut health.
• Onions: Prebiotic-rich, onions promote digestive health and contain anti-inflammatory compounds that may lower chronic disease risk.
• Cannellini Beans: These beans are full of fiber, protein, and essential nutrients like iron and folate. They contribute to heart health and promote fullness.
• Sage: Known for its immune-boosting vitamins and antioxidants, sage supports brain health and adds earthy flavor.
• Smoked Paprika & Turmeric: These spices offer anti-inflammatory benefits and boost immune function while adding rich, smoky, and warming flavors.
• Pumpkin Seeds: Packed with antioxidants, magnesium, and healthy fats, these seeds support heart and bone health.

Enjoy this nutrient-packed soup as a wholesome, comforting meal that’s as delicious as it is healthy!