Pumpkin, Apple and Honey Nut Squash Soup






2 tablespoons avocado oil

1 medium onion, diced

2 carrots, sliced

1 Granny Smith apple, peeled, cored and diced

3 cloves garlic, diced

2 honey nut squash, cut in half and seeds scooped out (substitute 1 butternut squash if you can't find honey nut)

3 baby red potatoes, diced (no need to peel)

1 small 15-ounce can pumpkin puree (not pumpkin pie filling)

7 cups chicken or vegetable broth

1/2 teaspoon red pepper flakes, or more to taste

Salt and pepper to taste, about 1-2 teaspoons


Preheat the oven to 425 degrees.

On a roasting pan, place the honey nut squash cut side up with a drizzle of olive oil and a sprinkling of salt. Roast in the upper third of the oven for 35-40 minutes until soft and easily pierced with a fork. Remove from the oven and set aside.

In a large soup pot, heat the oil over medium heat and add the onion. Stir onion until translucent. Add carrot, apple and garlic and a pinch of salt. Sauté about 1-2 minutes; be careful not to burn the garlic.

Scoop out the flesh of the roasted squash and add it to the soup pot along with the potato, pumpkin puree and broth. Cover and simmer the soup until vegetables are very tender, about 20-30 minutes.

Puree the soup with a handheld immersion blender, or in batches in a blender or food processor, being careful not to scald yourself from the steam. Return the pot to the stove and taste for seasoning, adding more salt, pepper and red pepper flakes if necessary.

If the soup is too thick, add coconut milk or stock to loosen it. If you'd like, add a dash of Tabasco to punch up the flavor (this doesn’t make the soup spicy, it just enhances the flavors that are already there).

Courses Soup

Recipe by Smart In The Kitchen at