Squash and apple soup


Makes 4 servings

Does that recipe title scream autumn to you?

I actually thought I was making a pumpkin and apple soup, but turns out that the rather wan pumpkin I thought I had in my organic farmers’ box was really a spaghetti squash. I didn’t realize until I had the squash cut in half and saw it’s stringy texture. No problem. I just carried on. And that means this recipe could be made with a pumpkin, butternut or spaghetti squash or even an acorn squash. I would reserve the beautiful delicata squash for something a little more… delicate tasting.

This soup is spicy and tangy thanks to the addition of a large Macintosh apple – also from my organic farmers’ box.

Don’t let the list of ingredients daunt you. This is a very easy soup to make and it all comes together in 30 minutes.


1 tsp coconut oil

1 squash – cut it in half, clean out the seeds and strings in the centre. Microwave for about 6 minutes to soften the gourd and then peel it and cut it into chunks.

1 onion diced

1 clove garlic minced

1 apple cored and diced. Leave the peel on.

Optional – dice and add a carrot too

1 sprig rosemary (optional)

1 teaspoon grated fresh ginger

1 -2 red chilies sliced. I used 2 and my soup is HOT!

1 tsp turmeric

½ tsp ground black pepper

1 bay leaf

1 cinnamon stick

3 cups water or vegetable broth (I used veggie broth since I make my own and always have a supply in the freezer)

Salt to taste (I used a teaspoon since my broth is unsalted).

½ cup coconut milk (if you don’t have coconut milk, a cashew cream would be perfect).

1 Tbsp maple syrup


In a medium to large pot, on medium heat sauté the onion, ginger, garlic and chili in the coconut oil for about 3 minutes. Add the spices and rosemary, the apple and squash and sauté for about another 3-5 minutes. Add the broth or water and bring to a boil. Boil for 20 minutes. Remove the bay leaf, cinnamon stick and the twig that was the rosemary.

Use an immersion blender or a regular blender, blend the soup until creamy. Return to the pot and add the coconut milk and maple syrup. Stir and enjoy!

p.s. I toasted the cleaned squash seeds with some coconut oil, chili powder, smoky paprika, salt and pepper at 400 degrees for 5 minutes. Yum!

6 thoughts on “Squash and apple soup

    • Hi, Monique – Here’s how I make my veggie broth, which I learned from the Thug Kitchen Cookbook. I keep a 1 gallon ziplock bag in my freezer. As I go about cooking, I put my scraps of vegetable – the peels, ends etc. into the freezer bag. I find the best vegetable scraps to put in are: carrots, onion, green onion, garlic, celery, peppers, mushrooms, fennel. I will also put in fresh herb scraps – parsley, rosemary etc., but only if I have them. I don’t think they make a huge difference in the big picture. Once the freezer bag is nearly full, I put the frozen bag of veggies in a big soup pot and add about 6 cups of water. I add 1-2 bay leaves, some dried mushrooms (because I have them cheap from a Chinese grocer), about 1 Tbsp of salt and 1-2 tsps. peppercorns. Bring this mess to a boil and then let simmer for about 90 minutes. Strain to remove all the veggies and peppercorns etc. and you should end up with 6 cups of broth. I freeze 2 cups worth in a muffin tin. Each muffin tin is 1/3 cup so I have broth pucks available in smaller portions. I freeze the other 4 cups in mason jars (leave room for expansion as the broth freezes!) and have them for soups or to make sauces or even grains/quinoa in.


  1. She’s truly a wonder pig, Monique! She brings lots of people together. I’m joining her and her farm clan for a Thanksgiving dinner tomorrow with 100 new friends I haven’t even met yet. 🙂


  2. If you want to get there, there will be a way, I promise. Watch her page for upcoming events. People are very generous and carpool. I don’t drive either so I know how it is! YOU have a fantastic Thanksgiving. So much to be grateful for.


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