Curried Butternut Squash and Apple Soup


This soup reminds me of my mother. She discovered a version of it many years ago after taking a trip to Mirival Resort and Spa in Arizona. I first tasted her version around that time and have since put my own creative spin on it. The flavors of butternut squash and apple go so well together, but I like them even better when matched with a bit of curry powder, tangy lemon juice and Greek yogurt for garnish. 

Need help cutting up the butternut squash? Click here for an easy guide with pictures. 

Click here to learn about the nutrition, anti-inflammatory and cancer fighting properties of butternut squash.

Servings: 6 


  • 1 tablespoon extra virgin olive oil
  • 1 medium onion, diced
  • 2 medium carrots, chopped
  • 1 tablespoon garlic, minced
  • 1 tablespoon fresh thyme, chopped
  • 1 teaspoon curry powder
  • pinch of cayenne
  • 4 1/2 cups peeled and diced butternut squash (from about a 3 lb whole squash)
  • 1 large fuji apple, chopped 
  • 5 cups low sodium vegetable broth
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon freshly ground black pepper
  • 2 teaspoons freshly squeezed lemon juice
  • Fresh cilantro and Greek yogurt, for garnish


  1. Heat olive oil in a large stock pot over medium heat. Add onions and carrots and sweat until softened, about 5 minutes. Stir often to prevent browning.
  2. Add garlic, thyme, curry powder and cayenne. Sauté until very fragrant, about 1 minute.
  3. Add butternut squash and apple. Toss to coat with herbs and spices, sauté for about 1 minute. 
  4. Add the vegetable broth, sea salt and pepper. Bring to a boil, reduce heat to a simmer, cover the pot and cook for 30 minutes, until the squash is tender and cooked. 
  5. Use an immersion blender to puree the soup until very smooth. Add lemon juice; stir to combine. 
  6. Taste soup and adjust seasonings or thickness, as needed. 
  7. Ladle into bowls and top each serving with fresh cilantro and Greek yogurt.

Recipe developed by: Chef Ashley R. Van Cise, RDN, LD