Wednesday, January 4, 2012

Recipe: Butternut-Apple Soup

I'm one of those people who gets annoyed when others walk around in January in New England and complain, "It's so cold!"

However, it really was cold this morning. A pitiful 6 degrees when I ventured out in the cold dark to drive to bootcamp, so everyone gets a pass from me today.

I have had the ingredients for Butternut-Apple Soup on hand for 5 days and never had the time to make it. Today seemed like a good day because not only did I have the time, but we're also experiencing prime soup weather.

I got the recipe out of the excellent cookbook Appetite for Reduction, which I've been perusing because I am now a vegetarian. I wanted a new food challenge for the new year. I'm sick of eating the same-old, same-old and in theory this will get me to try new recipes, something at which I am traditionally pretty darn lazy.

I thought perhaps the transition may be hard because I love meat, yet I realized that I hardly eat meat anymore, thanks to Points Plus. More fruit & veg = more food for me? All righty.

Aside from chopping (see Notes below), prep was relatively quick and easy. The soup came out thick, creamy and spicy (again, Notes).

I calculated 5 Points Plus for 6, 1.5-cup servings. However, if you don't subscribe to WW's "Fruit And Veg By Themselves Are 0 Points But If You Put Them In A Recipe They Suddenly Count" Rule, the Points total would be much lower. Observe in whatever fashion you are comfortable.


1t olive oil
1 medium onion, diced small
1T minced fresh ginger
3 cloves garlic, minced
1/2 red pepper flakes
2t dried rosemary
1/2t salt
3 lbs butternut squash, peeled, seeded and cut into 3/4-inch chunks
1lb red apples, peeled, cored and cut into 3/4-inch slices
2C apple cider
2C vegetable broth
1T freshly squeezed lime juice


Preheat a 4-quart pot over medium heat. Add onions to the oil for 5-7 minutes, until translucent.

Add ginger, garlic, red pepper flakes, rosemary and salt and saute for a minute more.

Add the squash, apples, apple cider and broth.

Cover and bring to a boil. When boiling, lower the heat and simmer briskly for 20 minutes or until squash is tender.

Puree the soup in a blender or food processor. Add lime juice and season to taste.

NI per serving

Calories: 200; Total fat: 1.5g; Total carbs: 41g; Fiber: 7g; Protein: 3g.


  • Chopping 3 lbs of squash and 1 lb of apples into 3/4-inch chunks takes some time, so it's not an I'm Starving And I Want Lunch NOW endeavor. And whining while chopping will not make it go faster. Ahem.

  • The soup will be very hot, so if you, say, lick a metal ladle out of impatience, you will burn your tongue. Or so I am told...

  • It's only 1/2t of red pepper flakes, but they give the soup a very nice kick. Nice if you like said kick, not so much if you don't (I'm in the former category).

  • Eating a bowl will make you drink a ton of water because the red pepper makes it spicy. This is good if you're trying to drink more water.

    1. Vegetarian? Wow... You are brave. Not sure I could manage that for long. :) The soup sounds very good though!

    2. Recipe sounds good, Melissa. Once I get rid of the meat on hand, I'm jumping back in the vegetarian camp again. May even go back to vegan, we'll see.

    3. Becca: Funny thing is, I'm really not eating much different. I realize I only ate meat, like, 1-2 times a week, tops.

      Flo: Watch out, that 1/2t makes the soup spicier than you would think. May want to halve if that's not what you're looking for.

    4. That looks soo good! Hi! I am new to blogger and have happened to come across your blog! I wanted to tell you that you are a huge inspiration in both by losing weight and by being such a strong mother! I have recently started a weight loss journey of my own and I would love some followers! Again thank you for being such a great inspiration