Pumpkin Apple Soup

Name: Pumpkin Apple Soup
Prep time: 20

5 out of 5 stars (based on 6 reviews)

20 min prep

4 servings

Carrot Icon for Number of Ingredients Size

11 ingredients

This Pumpkin Apple Soup is the perfect soup to soothe cancer treatment-induced malaises like troubled digestion, a sore mouth or throat and, let’s not forget, utter fatigue. Kabocha is one of my favorite vegetables.

Ingredients

1 tablespoon butter
1 medium shallot, chopped
1 clove garlic, minced
1 teaspoon chopped sage or thyme
1½ pounds kabocha squash, peeled and cut into 1 inch dice
2 medium Fuji apples, peeled, cored and cut into 1 inch dice
½ teaspoon cumin
Salt and pepper, to taste
4 cups water or stock
1 teaspoon freshly grated ginger root
Plain yogurt, for serving (optional)

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Nutrition Facts

Calories

172 cals

Fat

4 g

Saturated Fat

2 g

Polyunsaturated Fat

0 g

Monounsaturated Fat

1 g

Carbohydrates

34 g

Sugar

17 g

Fiber

6 g

Protein

3 g

Sodium

1257 mg

Directions

Heat the butter in a medium pot over medium-high heat. Once the butter has melted, add the shallots, garlic and sage. Cook for 3-5 minutes or until the shallots are tender but not browned.
Add squash and apples. Sprinkle with cumin, salt, and pepper. Cook stirring for 1 minute. Then cover and let steam for 5 minutes.
Add the water or stock. Bring to a boil, then simmer for 15 to 20 minutes, or until the squash is tender. Puree then heat through. Taste for seasonings.
Just before serving, stir in the freshly grated ginger and cook for 2 minutes. Serve with a dollop of yogurt.

Chef Tips

Cooked kabocha is rich in vitamins A, and C, and it has about half the starch of butternut squash. It has a soft texture with a sweet chestnut taste, and makes a delicious addition to any soup or stew. When very soft, it dissolves into the broth, turning it a gorgeous golden yellow. Not only does it look pretty and taste good, it is good for you.

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society