Butternut Squash and Apple Soup Plant-Based Freezer Meal Recipe

4-6 HoursAmericanDairy-FreeDinnerEgg-FreeGluten FreePlant Based Whole 30SideSlow CookerSoupVeganVegetarian

April 19th, 2024

Prep Time 5

Cook Time 5

This Butternut Squash and Apple Soup is creamy, naturally sweet, and perfectly balanced with savory flavor. A cozy, easy-to-make soup that’s perfect for meal prep or busy weeknights.

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Gluten Free Vegetarian

Naturally sweet, perfectly creamy, and balanced with just the right savory depth, this soup is simple ingredients coming together in the best way. It’s the kind of recipe that makes your kitchen smell incredible and your dinner routine feel effortless. Whether you’re meal prepping for the week or need something cozy on a busy night, this one delivers big flavor without complicated steps.

Butternut Squash and Apple Soup

This Butternut Squash and Apple Soup is creamy, naturally sweet, and perfectly balanced with savory flavor. A cozy, easy-to-make soup that’s perfect for meal prep or busy weeknights.

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Prep Time 5

Cook Time 5

Course Main Course, Soup

Cuisine American

Servings

Calories 121 kcal

Ingredients

1 Butternut squash peeled and cubed
2 Gala apples diced
1.5 cup Sweet onion diced
2 tsp Garlic powder
1.5 tsp Salt
1 tsp Cinnamon
0.5 tsp Ground Nutmeg

Day of Cooking:

4 cups Vegetable broth
0.5 cup full fat coconut cream (from a 14.5 oz can of full-fat coconut milk)

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Instructions

Make it Fresh – Slow Cooker Directions

Add all ingredients, except coconut cream, to the slow cooker.
Cook on high for 5-7 hours.
Using an immersion or high-speed blender, blend the soup.
Stir in ½ cup coconut cream.
Serve and enjoy!

Freezer Meal Prep Directions

Prepare a gallon freezer bag, labeling according to your preferred method.*
Add all ingredients, except Day of Cooking ingredients, to the freezer bag.
Seal bag, removing as much air as possible, and freeze for up to 3 months.

Slow Cooker Directions:

Thawing is optional; recipe can go straight from the freezer to the slow cooker. No need to adjust cook time.
Dump the contents of the freezer bag, plus 4 cups of vegetable broth, into a slow cooker.
Cook on high for 5-7 hours.
Stir in ½ cup coconut cream, then blend soup using an immersion or high-speed blender until smooth.
Serve and enjoy!

Instant Pot Directions

Thaw in the fridge for 12-24 hours before cooking. (Meals can be cooked from frozen, but some Instant Pots may trigger a burn notice due to slow steam generation.)
Dump the contents of the freezer bag into the Instant Pot, plus 4 cups vegetable broth.
Set the Instant Pot to High Pressure for 10 minutes, then allow a natural release for 10 minutes, followed by a quick release.
Stir in 1/2 cup coconut cream, and blend soup using an immersion blender or high-speed blender, until smooth.
Serve and enjoy!

Notes

*Labeling Methods:

Handwrite recipe name and cooking directions on freezer bag with permanent marker.
Print off a blank freezer label, write in recipe name and cooking directions, and tape onto freezer bag.
Use a pre-filled sticker label, just peel and stick to your freezer bag.

Nutrition

Serving: 1.5cupsCalories: 121kcalCarbohydrates: 18.4gProtein: 19gFat: 5.7g

Keyword Butternut Squash and Apple Soup, Freezer Meal Soups, Plant Based Soup Recipes, Slow cooker soup

Why You’ll Love this Easy Butternut Squash and Apple Soup

Convenience: As a freezer meal, this recipe is a time-saver on the nights cooking feels like a chore.
Seasonal Delight: Butternut squash and apples bring your tastebuds to a cozy autumn night any day of the year.
Nutrition-Packed: Loaded with vitamins and minerals, this is a wholesome choice for the whole family.

How to Make a Butternut Squash and Apple Soup

What to Pair with your Easy Squash and Apple Soup

Sides:

Kale and Brussel Sprout Salad with Lemon Vinaigrette
Roasted Garlic Mashed Cauliflower
Cauliflower Rice Pilaf

Desserts:

Apple Crisp
Roasted Red Pears with Cinnamon Walnuts
Coconut Date Bites

Mocktails:

Sparkling Apple Cider Mocktail
Cranberry Orange Mocktail
Cucumber Mojito

Popular Substitutions and Additions

Substitutions:

Apple: If Gala apples aren’t your favorite or if you can’t find them, try Granny Smith for a tart flavor.
Squash: Although our favorite in this recipe is butternut, acorn, pumpkin, or honeynut squash are great alternatives. Just beware the flavor profile will change a bit if you choose one of those options.

Additions:

Spices: Adding cloves and cardamom deepens the flavor profile, while adding turmeric and paprika brings a warm richness.

Quick Butternut Squash and Apple Soup Plant Based FAQs

Why is butternut squash considered a superfood?

Butternut squash boosts immunity, is supportive of eye health, aids in digestion, and enhances cognitive function. In addition to this, it is packed with essential vitamins, minerals, fiber, and antioxidants, which is why it is regarded as a superfood.

Should the skin be removed from butternut squash?

If roasting, there is no need to peel the skin of butternut squash. Not only does it help to maintain its form, but the skin is also edible when roasted. If you’re adding butternut squash to a soup or a recipe that doesn’t call for it to be roasted, remove the skin and discard.

Which is healthier: butternut squash or sweet potato?

There are health benefits to both butternut squash and sweet potato. Butternut squash has fewer calories, carbs, and sugar per serving and is rich in calcium, magnesium, potassium, and vitamins B6 and E. Sweet potatoes provide more fiber and protein than butternut squash.

Which type of squash has the least amount of carbs?

Of the most popular squash varieties, those with the lowest carb count are calabaza, delicata, and yellow summer squash, with 1 gram, 1 gram, and 2 grams of carbs per serving, respectively. Of the squash varieties that are similar in flavor, texture, and color to butternut squash, calabaza squash takes the cake with just 1 gram of carbs per cup.

What protein pairs well with butternut squash?

Popular pairings for butternut squash are pork, chicken, turkey, and pasta.

Why do people always eat apples and butternut squash together?

Apples and butternut squash are often paired because of the impeccable flavor balance that comes through in every bite. Roasting them results in a robust release of flavor, and a similar result occurs when melded together in a soup.