Ma Kitchen
lunchdinnerVegetarianPescatarianGluten-freeNo added sugar

Creamy Squash Soup With Shredded Apples

This easy-to-make soup will warm you up with flavor. Serve with a green salad and whole-wheat bread.

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Ingredients

Makes
4
  • 2 boxes (16 oz each) frozen pureed winter (butternut) squash
  • 2 medium apples (try Golden Delicious or Gala)
  • 1 Tbsp olive oil
  • ½ tsp pumpkin pie spice
  • 2 cans (12 oz each) fat-free evaporated milk
  • ¼ tsp salt
  • ⅛ tsp ground black pepper

Ingredients for 4 servings (2 kg) · the original recipe

Method

  1. 1

    Place the frozen squash in a microwave-safe dish. Cover loosely. Defrost in the microwave on medium power for 5–10 minutes, until mostly thawed.

    Microwave
  2. 2

    Meanwhile, peel then shred the apples using a grater or food processor, or peel and finely chop apples into thin strips. Set aside ¼ cup.

    Food processor
  3. 3

    Warm oil in a 4-quart saucepan over medium heat. Add all but ¼ cup of the apples. Cook and stir until apples soften, about 5 minutes.

    Stovetop
  4. 4

    Stir in thawed squash and pumpkin pie spice.

  5. 5

    Add the evaporated milk about ½ cup at a time, stirring after each addition.

  6. 6

    Season with salt and pepper.

  7. 7

    Cook and stir over high heat just until soup is about to boil.

    Stovetop
  8. 8

    Ladle into individual soup bowls. Top each with a tablespoon of the unused apples. Sprinkle with additional pumpkin pie spice, if desired.

Source: National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services. The recipe is in the public domain. The macros, equipment tags and scaling are Ma Kitchen’s own and are not the source’s figures. Ma Kitchen is not affiliated with or endorsed by National Heart, Lung, and Blood Institute. Copied on 2026-11-12.

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