Soups & Stews > Gluten-Free Soups & Stews > Gluten-Free Thickening Techniques > Pureed Vegetables for Thickening (GF)

Gluten-Free Butternut Squash and Apple Soup

This naturally gluten-free soup combines the sweetness of butternut squash and apple, creating a comforting and healthy meal. The pureed butternut squash acts as the thickening agent, resulting in a smooth and creamy texture without any gluten.

Prep Time
25 minutes
Cook Time
35 minutes
Servings
6
Ingredients
  • 1 medium, peeled, seeded, and cubed Butternut Squash
  • 2 medium, peeled, cored, and chopped Apple
  • 1 medium, chopped Onion
  • 2 cloves, minced Garlic
  • 6 cups Vegetable Broth
  • 2 tbsp Olive Oil
  • 1 tbsp Maple Syrup
  • 1/2 tsp Cinnamon
  • 1/4 tsp Nutmeg
  • to taste Salt
  • to taste Black Pepper

Sautéing the Aromatics

Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Add the minced garlic and cook for another minute until fragrant.

Adding Squash and Apple

Add the cubed butternut squash and chopped apple to the pot. Cook for 5-7 minutes, stirring occasionally, until the squash begins to soften slightly.

Simmering the Soup

Pour in the vegetable broth, maple syrup, cinnamon, and nutmeg. Bring to a boil, then reduce heat to low, cover, and simmer for 20-25 minutes, or until the butternut squash is very tender.

Blending the Soup

Remove the pot from the heat. Use an immersion blender to blend the soup until smooth and creamy. Alternatively, carefully transfer the soup to a blender or food processor and blend until smooth. Return the blended soup to the pot.

Seasoning and Serving

Season the soup with salt and pepper to taste. Heat through gently. Serve hot, garnished with a swirl of coconut cream or a sprinkle of cinnamon, if desired.

Nutrition Facts Estimated per 100g of product

  • Calories: 55
  • Protein: 1g
  • Fat: 2g
  • Carbohydrates: 9g
  • Fiber: 2g

Other Considerations for Nutrition

This soup is a good source of Vitamin A and fiber. The maple syrup can be adjusted or omitted based on your dietary preferences. Using low-sodium vegetable broth will help control the sodium content.

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FAQ

  • Can I use a different type of squash?

    Yes, you can substitute other winter squash varieties such as acorn squash or kabocha squash. The cooking time may vary slightly depending on the type of squash used.
  • Can I add other spices?

    Absolutely! Ginger, curry powder, or a pinch of cayenne pepper can add warmth and depth to the soup's flavor.
  • How long does this soup keep?

    This soup will keep in the refrigerator for up to 4 days in an airtight container. It can also be frozen for up to 3 months.