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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.