Source: Chef Guadalupe Garcia-de-Leon | Category: Diabetes-Friendly, Heart-Smart, Soups & Stews

Butternut Squash Soup

This hearty soup combines the earthiness of pumpkin with the sweeter notes of apple juice and a little spicy kick. Canola oil is ideal for sautéing thanks to its high heat tolerance, plus its light, neutral taste lets subtle flavors pop.

Butternut Squash Soup


  • 1 Tbsp canola oil 15 mL
  • 1/4 cup chopped onion
  • 1 garlic clove, chopped
  • 1/2 tsp chopped chipotle chile or chipotle chili powder 2 mL
  • 2 cups chicken broth 500 mL
  • 1/4 cup apple juice 60 mL
  • 2 pounds butternut squash, peeled, seeded and diced 1 kg
  • 1/2 cup apple juice 125 mL
  • 1/4 cup coarsely chopped cilantro 60 mL


  • 1. In skillet, heat canola oil on medium and sauté onion. When soft, add garlic. Cook for another 1 to 2 minutes. Add chile, chicken broth and apple juice. Reduce heat. Add pumpkin and cook for about 20 minutes or until squash is cooked and soft.
  • 2. Using immersion blender, blend soup until smooth. Stir in remaining apple juice. Garnish with cilantro.


6 servings

serving size

1 cup (250 mL)

nutritional analysis

Per Serving

Total Fat2.5 g
Saturated Fat0 g
Cholesterol0 mg
Carbohydrates23 g
Fiber3 g
Sugars7 g
Protein2 g
Sodium45 mg
Potassium544 mg