Prep Time: 15 minutes
Cooking Time: 40-45 minutes
Notes: Serves 6

This is a quick and light soup.  It’s wonderful with a hunk of bread and salad.  If you substitute the dairy products with soymilk or almond milk, not only is the recipe gluten free but also dairy free.


2 T vegetable oil

1 small onion, chopped

2 medium or 1 large butternut squash (about 1 3/4 lb each), peeled, seeded, and cut into 3/4 inch pieces

3/4 lb Golden Delicious apples (about 2 medium), peeled, cored, and coarsely chopped

1 14.5 oz can vegetable broth

1 ½ C room temperature water

1 t fresh thyme or 1/4 t dried thyme

1 t or less salt (to taste)

1/8 t coarsely ground black pepper

1 C half and half, or light cream, or milk (regular or low fat), or soy milk or almond milk


Heat a large saucepan, 4 qt or more, over medium heat with the oil.  Add onion and cook until tender and golden (about 10 minutes).  Stir in squash, apples, broth, water, thyme, salt and pepper.  Increase heat to high and bring to a boil.  Reduce heat to low, cover and simmer, stirring often until squash is very tender, about 20-25 minutes.  Remove from the stove.

Very CAREFULLY Spoon 1/3 of squash mixture into a blender.  Cover the blender with a cover that has the center part removed to let steam escape.  Puree until smooth and pour puree into a bowl.  Repeat with remaining mixture.

Return puree to the saucepan.  Stir in the cream or milk.  Heat through over low heat, stirring occasionally.  DO NOT boil, or the milk could curdle.  If the mixture is too thick, add more milk, ¼ cup at a time, to desire thickness.


Helen Chin Lui is a certified Reflexologist and certified Energy Medicine Practitioner. She is the founder and owner of the Healing Place in Medfield, MA. She specializes in helping people to find relief from digestive disorder. If you would more information, visit her website at She also offers free 20 minute, consultation. To schedule an appointment call 508 359-6463.

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