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Active time
30 minutes
Total time
30 minutes
4-6 servings

1 medium onion

1 tart apple

2 teaspoons olive or canola oil

2 (12 oz) packages frozen butternut squash

1 lemon

3-4 cups low sodium broth (chicken or vegetable broth)

¼ teaspoon dried thyme (or 1 teaspoon fresh)

¼ cup chopped parsley, for garnish

  1. Chop onion; peel and chop apple. Any size pieces is okay, as you’ll be blending them later.
  2. Heat oil in large saucepan; sauté onion and apple 5-7 minutes until soft.
  3. Meanwhile, grate rind off the lemon then juice the lemon.
  4. Add squash, three cups broth, lemon rind and juice, and thyme to the saucepan. Bring to a boil then simmer gently 20 minutes.
  5. Purée soup using a blender wand (immersion blender) or pour into blender and purée. Add more broth if you like a thinner soup.
  6. Salt and pepper to taste, and serve with chopped parsley as garnish.

Note: You can also make this soup with fresh butternut or acorn squash. For whole squash: Cut squash in half, place cut side down in a shallow pan with some water, and cook in a 350°F oven for about a half  hour. Scoop the flesh out of the skins and discard skins. Add to pot when recipe says to add frozen squash. For squash purchased peeled and cut: Simmer soup 10-15 minutes longer, until squash is soft.

An Oldways recipe and photo.


(If 6 servings)
Calories: 100
Fat: 2.5g
Sat. Fat: .5g
Sodium: 50 mg
Carbohydrate: 25g
Fiber: 2.5g
Sugars: 8g (0 added)
Protein 5.5g

Yield: 4-6 servings

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