See Ma's Butternut Squash and Cauliflower Soup

Warmly spiced, earthy fall cauliflower soup for cold nights. The trick and kick are in the garam masala and the apple! Great for Thanksgiving!

Prep Time:
20 mins
Cook Time:
50 mins
Total Time:
1 hr 10 mins
6 servings


  • 1 tablespoon olive oil

  • 1 large onion, diced

  • 3 cloves garlic, pressed

  • 4 cups peeled, seeded, and cubed butternut squash

  • 2 cups bite-sized cauliflower florets

  • 1 apple - peeled, cored, and diced

  • 6 cups vegetable stock

  • 2 teaspoons garam masala

  • ½ teaspoon red pepper flakes

  • salt and ground black pepper to taste

  • ½ cup low-fat sour cream


  1. Heat oil in a large saucepan over medium heat. Saute onion and garlic in the hot oil until golden, 12 to 15 minutes. Add squash, cauliflower, and apple; stir together. Pour in vegetable stock, garam masala, and red pepper flakes. Bring to a boil, reduce heat to low, and let simmer until vegetables are soft, about 30 minutes.

  2. Puree mixture using an immersion blender or food mill until soup is creamy. Season with salt and pepper. Swirl in sour cream.

Nutrition Facts (per serving)

136 Calories
6g Fat
21g Carbs
3g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 136
% Daily Value *
Total Fat 6g 7%
Saturated Fat 2g 10%
Cholesterol 8mg 3%
Sodium 325mg 14%
Total Carbohydrate 21g 8%
Dietary Fiber 4g 15%
Total Sugars 7g
Protein 3g
Vitamin C 40mg 200%
Calcium 95mg 7%
Iron 1mg 6%
Potassium 567mg 12%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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