Eat smart; make Curried Butternut Squash and Apple Soup

The NCVA is pleased to present a new guest blogger, Kathy Smart. She is a local nutritionist, holistic chef and a plant nutritionist with more than 14 years of experience in the health and fitness industries.

Kathy excels at creating delicious gluten free, vegetarian and vegan  recipes that not only taste good but are good for you too! She’s the author of four cookbooks and the Host of ‘Live the Smart Way,’ a gluten free and vegetarian cooking show with Rogers TV launching Fall 2011.

The NCVA/VegOttawa invited her to occasionally contribute to the blog, in the hopes that she will motivate, inspire and educate you toward healthier eating. And, having a contributor with “smart” as her last name can really only make us seem, well, smart!

So, over to Kathy…


Hey everyone! This recipe is a favourite of mine and all my vegetarian clients, especially with fall coming. The rich creaminess is achieved not by cream but by using a combination of coconut milk, butternut squash and apples combines to ultimate perfection. Enjoy this vegetarian, gluten free and vegan soup. From my kitchen to yours!

Curried Butternut Squash and Apple Soup

 Makes 10 servings


2 cups (500mL) onion, chopped

2 tbsp. (30mL) coconut oil

1 tbsp. (15mL) ground cumin

1 tbsp.(15mL) garam masala

2 tsp. (10mL) ground coriander

2 tsp. (10mL) sea salt

6 cups (1.5 kg) butternut squash, peeled and chopped

2 cups (500ml) sweet potato, peeled and cubed

2 cups (500mL) apples, peeled and chopped

6 cups (1.5 L) vegetable broth, low sodium

1/2 cup (125mL) coconut milk


1. In a large soup pot, sauté the onions and coconut oil until the onions are soft and translucent.

2. Add all spices, sea salt, vegetables, apples, broth and coconut milk to the onions.

3. Bring to a boil, then lower heat and simmer for 30 minutes until the ingredients are soft and tender.

4. Puree with a blender or immersion blender. Serve soup with a swirl of coconut milk on top.

Nutrition facts are listed below.

Kathy Smart
Follow me on:


‘ Live The Smart Way”


– Kathy Smart


Nutrition Facts

Serving size: 1/10 of a recipe (322 grams).

Nutrition information calculated from recipe ingredients.

Amount per Serving

Calories 137.03

Calories from fat 43.41

Total Fat 5.07g

Saturated Fat 3.65g

Cholesterol 6.11mg

Sodium 744.17mg

Potassium 492.67mg

Total carbohydrates 23.55g

Fibre 3.52g

Sugar 7.75g

Protein 2.07g

One thought on “Eat smart; make Curried Butternut Squash and Apple Soup”

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s