This soup has slightly sweet taste due to the addition of apple cider and cinnamon. If you don’t have apple cider or apple juice, just use water instead. The soup will still taste delicious and will warm you on a cold fall day.

Butternut Squash Soup


  • 1 tablespoon extra virgin olive oil
  • 1 small yellow onion diced (about 3/4 cup)
  • 2 pounds chopped butternut squash about 6 heaping cups
  • 3 small carrots chopped (about 1 cup)
  • 3-4 cups vegetable broth
  • 2 cups apple cider or apple juice do NOT use apple cider vinegar
  • 1/2 teaspoon curry powder
  • 1/4 teaspoon cinnamon
  • dash of nutmeg
  • 1/2 cup pumpkin puree
  • 2 tablespoons butter
  • 2 ounces low-fat cream cheese neufchatel
  • salt to taste


  • In a large pot, heat oil over medium-high heat.
  • Add onions and sauté until translucent, stirring frequently.
  • Add squash, carrots, vegetable broth, apple cider or apple juice, and spices.
  • Bring to a boil, reduce heat and simmer for 10-15 minutes, or until butternut squash and carrots are soft.
  • Remove from heat and add pumpkin puree.
  • Puree with a hand (stick) blender or in batches in a normal blender. If you don't have a blender, use a potato masher.
  • Taste soup and add salt as desired. You may also add a little extra brown sugar or honey to achieve a sweeter taste.
  • Return to burner over medium-low heat, if needed to heat the soup back up, and then serve immediately.


You can also add a little heavy cream if you want a more decadent soup. If desired, add more vegetable broth to thin soup.
Other winter squashes can be substitutes for butternut squash.
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