Healthy Living Magazine


"Fall" into clean eating with Kathy Smart's seasonal selections!  This soup embodies the best flavours of fall. The combination of squash, apples and the little heat of curry are sure to warm your stomach on a cool fall or winter day.

Dairy Free and Vegan (if using coconut oil) | Gluten Free | Low Glycemic | Simple and Quick | No Added Refined Sugars

Serves 12

2 cups of onions, chopped
2 tablespoons of butter or coconut oil if dairy intolerant
1 tablespoon of ground cumin
1 tablespoon of Garam Masala*
2 teaspoons of ground coriander
2 teaspoons of sea salt
6 cups of butternut squash, peeled and chopped
2 cups of sweet potatoes, peeled and coarsely chopped
2 cups of apples, peeled and coarsely chopped
6 cups of vegetable or chicken broth
1⁄2 cup of coconut milk

In a large stock pot, sauté the onions and butter until the onions are soft and translucent. Add the spices, squash, sweet potatoes, and apples and cook a few minutes more. Add stock and coconut milk to the mixture. Bring to a boil, then reduce heat and simmer for 30 minutes until the ingredients are soft and tender. Purée the ingredients with an immersion blender. Serve with a dollop of yogurt or swirl of coconut milk.

*Garam Masala is a blend of Indian spices. You can find this spice in health food stores, bulk food stores or Asian grocery stores.

Per Serving:
137 calories
2 g protein
5 g fat
24 g carbohydrates
3.5 g fibre
8 g sugar

Recipe created by Kathy Smart, North America’s Gluten-Free Expert, Best Selling Author Chef and Nutritionist.

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