Creamy Squash and Apple Soup

This comforting soup is packed with vitamin A from butternut squash and uses fat-free evaporated milk to achieve a rich, creamy texture without the extra saturated fat.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 2 boxes (16 oz each) frozen pureed butternut squash · 534 kcal in the whole recipe
• 2 medium apples (such as Golden Delicious or Gala), peeled and grated · 123 kcal in the whole recipe
• 1 tbsp olive oil · 130 kcal in the whole recipe
• ½ tsp pumpkin pie spice
• 2 cans (12 oz each) fat-free evaporated milk · 548 kcal in the whole recipe
• ¼ tsp salt
• ⅛ tsp ground black pepper

Method

1. Place the frozen squash in a microwave-safe dish, cover loosely, and defrost on medium power for 5 to 10 minutes until mostly thawed. Meanwhile, peel and grate the apples, setting aside 1/4 cup of the grated apple for garnish.

   

2. Heat the olive oil in a large saucepan over medium heat. Add the remaining grated apples and sauté, stirring occasionally, until softened, about 5 minutes.

   

3. Stir the thawed squash and pumpkin pie spice into the saucepan with the apples.

   

4. Gradually pour in the evaporated milk about 1/2 cup at a time, stirring well after each addition to keep the texture smooth. Season with salt and black pepper.

   

5. Cook and stir the soup over high heat just until it is about to reach a boil, then remove from heat.

   

6. Ladle the warm soup into bowls, top each with a tablespoon of the reserved grated apples, and sprinkle with extra pumpkin pie spice if desired.

   

Adapted from an NIH / NHLBI heart-healthy recipe (public domain). Portions, macros, diet checks and step photos by Besly.