The second it cools off here in New England, I start craving soup, especially when butternut squash is the star. This vegetarian, gluten-free recipe features autumn’s freshest butternut squash along with sweet, crisp apples and juicy pears. For an added pop of protein, you can incorporate cooked quinoa, toasted walnuts, and/or pumpkin seeds.
Last week, I joined Kids Cooking Green (a food literacy and hands-on cooking program based in Lexington, MA) to teach nutrition to an adorable and engaged group of elementary school kids in Boston. The theme of our class was SOUP, and thanks to the kids’ hard work, we created two soups including a warm brew made with butternut squash and pears.
These pint-sized chefs were seriously focused, and I’m happy to report that there was a lot of tasting and devouring going on after our soups were done. (Isn’t that what it’s all about?)
For the blog, I decided to tweak the soup a bit and ended up with this recipe for Autumn’s Best Butternut Squash, Apple, and Pear Soup.
This soup is vegetarian, vegan, gluten free, and downright delicious. To make it heartier and more of a complete meal, you can add the following protein foods: 1/4 cup cooked quinoa (2 grams protein), 1/4 cup toasted walnuts (4.5 grams protein), and/or 2 tablespoons roasted pumpkin seeds (1.5 grams protein).
What sorts of soups are you craving these days? I hope you’ll give this vegetarian butternut squash soup recipe a try, and by all means, get your kids involved!
- Serves: 6
- Serving size: 1¼ cups
- Calories: 130
- Fat: 5g
- Saturated fat: 0.5g
- Carbohydrates: 22g
- Sodium: 430mg
- Fiber: 5g
- Protein: 2g
- 2 tablespoon extra virgin olive oil
- 1 small onion, cut into ½-inch dice, (1 cup)
- 2 garlic cloves, minced
- One 20-ounce carton or package fresh diced (precut) butternut squash, (3 cups)
- 1 apple, unpeeled and cut into 1-inch dice
- 1 pear, unpeeled and cut into 1-inch dice
- ½ teaspoon curry powder
- ¼ teaspoon ground cinnamon
- ¼ teaspoon ground ginger
- One 32-ounce carton all-natural vegetable broth, (4 cups)
- Kosher salt and black pepper
- Optional toppings: toasted, chopped walnuts, roasted pumpkin seeds, chopped chives, plain Greek yogurt
- Heat the oil in a Dutch oven or large saucepan over medium heat. Add the onion and cook, stirring frequently, until tender, 5 minutes. Stir in the garlic and cook until fragrant, 1 more minute.
- Add the squash, apple, pear, curry powder, cinnamon, and ginger and stir to combine.
- Stir in the broth, increase the heat to high, cover, and bring to a boil. Once boiling, reduce the heat and maintain at a low boil, covered, until the squash is tender, about 30 minutes.
- Use an immersion blender to puree the soup. If you don't have an immersion blender, let cool for about 15 minutes, transfer to a blender, and puree in batches until very smooth. Transfer back to the pot, reheat, and season with salt and pepper to taste. Serve with optional toppings.
Get cooking!
I may not be ready for Autumn but ready to try this soup:)
Reaped a garden full of squash, pears and apples. Definitely trying this!
We want your garden! Let us know what you think of the recipe. 🙂
Fantastic meal! Made this last night and loved it. Doubled the spices and added red pepper flakes, also served with rice as suggested. Will definitely be making this again! Thanks for the recipe!
So happy to hear you liked the soup! Send a photo the next time 🙂
This soup is deelish! I have made it twice already. I substituted unsweetened applesauce and a jar of Bartlett pear baby food for the cut/diced apple/pear. Yummy!
Clever! We love your “makeover.” Thanks for sharing!
I added a little coconut milk when blending to make it rich and creamy.
Ooooh. I love that tweak! Thanks for sharing.
I cannot tolerate curry – would rosemary or thyme or even sage work? What quantity?
I think sage would be lovely in this recipe. Give it a try. I’d replace the current lineup of spices with 1/2 teaspoon dried thyme and 1/2 teaspoon dried sage. Let me know how it turns out 🙂
Outstanding!
Thanks!
This is the best butternut squash soup recipe. I doubled the garlic and spices,
Just made this soup and it was delicious. Def will make it again. I doubled the seasoning and added pepper flakes. Thanks for the recipe
Awesome. Glad you enjoyed it!!
Can you make ahead and freeze?
I have not tried that but it should work just fine! Go for it.
Sherry, yes, I have made a double batch and frozen it and it was just as yummy.
I made this a couple of times a froze it in pint jars., just the right amount for my husband and me. Can i add 1/2 and 1/2
If you like half and half, use it. It will add some saturated fat to the recipe (just so you know)!
Liz, I just wanted to say how much I enjoy this soup! The only thing we, my sisters and I, did differently was to roast the squash, apple, pear, onion, garlic and spices. I like mine with some 0% Greek yogurt and it is just so, so delicious. This recipe turned me into a curry spice lover. The aroma when it is roasting is just out of this world! I am so happy that my sister is such an avid Pinterest user and found this recipe. I find one of those tall butternut squash does a double batch, and it is still nice and thick. <3
I love how you roasted the veggies. I’m going to go back into the post and add that as an option. Thanks for stopping by. Please tune in to my podcast if you haven’t already. Lots of food ideas are always shared on the show! https://www.lizshealthytable.com/podcast/
Forgot to rate this. 🙂
This was delicious! Fabulous recipe and easy to make.
So happy you liked it!!
This was an amazing soup – I added cumin, (didnt have curry) and included three carrots because I needed to use them up. SO SO SO INCREDIBLE!
I will have to try the cumin next time I make this! And I love how you added your leftover carrots. Great idea for Earth DAy!
I have made this soup for years, I use low fat & salt chicken broth with mine + 1 granny smith apple and 2 bosc pears along with onion, but omit the garlic. I also love the 0% plain yogurt with mine. I find that this soup is good either served hot or cold.
Another spice I love with most any squash is Nutmeg. I keep one of those small Nutmeg graters that holds the nut in the top and grate the Nutmeg fresh in squash dishes.
That’s so funny that you mention nutmeg b/c I was just telling a colleague that I do NOT like nutmeg. I think that’s weird. Don’t you. Everyone loves nutmeg but me 🙂
I never comment on recipes, but this was seriously AMAZING!
Hooray. Glad you loved it!!
I am 96 and have made this recipe ,minus curry, for years. I use sage, one of my favorite spices. It is a family favorite .
Wonderful. I love your addition of sage. I need to try that!
This is one of my favorite soups! I can’t count how many times I make this soup each year. I buy the squash already cut up which makes this soup quick and easy and so full of flavor!
I’m so happy to hear you love the soup!!
I tried your butternut squash, pear and apple soup and it was delicious. I will be making this again as the cold weather approaches. It was a big success.
Thank you I will be checking out your other recipes.