Apple, Butternut Squash, and Carrot Soup—ABC Soup

This easy, homemade soup is a comforting way to enjoy more seasonal produce while supporting overall wellness. This apple, butternut squash, and carrot soup—ABC soup for short—contains filling fiber and protein, plus immune-supporting vitamins A and C. We add warming spices to enhance the cozy flavors, blend the soup for a kid-friendly smooth texture, and swirl in plain Greek yogurt for a creamy finish. Enjoy this nourishing soup with a salad or sandwich for lunch, or as an appetizer or veggie-packed side dish with dinner.

Yield: 6 cups

Prep Time: 15 minutes

Cook Time: 30 minutes

Total Time: 45 minutes

• 1 tablespoon olive oil
• 1 medium yellow onion, chopped
• 2 cloves garlic, minced
• 3 ½ cups cubed butternut squash (from approximately 1 medium squash)
• 3 medium carrots, chopped
• 1 large apple, cored and chopped
• 1 tsp. salt
• ¼ tsp. black pepper
• ¼ tsp. ground cinnamon
• ⅛ tsp. ground nutmeg
• 4 cups vegetable or chicken broth
• 3 or 4 fresh thyme sprigs
• ½ cup plain Greek yogurt
• 2 scoops Garden of Life Unflavored Raw Protein Powder
• Shelled pumpkin seeds, optional (for topping)

1. In a large pot or Dutch oven, heat the olive oil over medium-high heat. Add the onion and sauté until soft and translucent, about 5 minutes. Add minced garlic and cook for 1 more minute longer.
2. Add the cubed squash, carrots, and apple and cook for 5 minutes.
3. Stir in the salt, black pepper, cinnamon, and nutmeg. Pour in the broth and add the thyme sprigs to the pot. Bring to a boil, then reduce the heat to low. Cover and simmer until the vegetables and apples are tender, about 20 minutes.
4. Remove the thyme stems from the pot. Use an immersion blender to puree the soup directly in the pot until it is smooth. If you don’t have an immersion blender, let the soup cool slightly and carefully puree it in batches in a standard blender.
5. Place the yogurt in a small bowl. Add a spoonful of the hot pureed soup and stir to combine. Pour the tempered yogurt back into the pot of soup.
6. Add the protein powder to the soup pot and stir until smooth.
7. Serve the soup warm. Garnish with a dollop of extra yogurt or sour cream, extra thyme leaves, black pepper, or roasted and shelled pumpkin seeds.

For 1 cup of soup:

Calories: 150

Total Fat: 3 grams

Saturated Fat: Less than 1 gram

Cholesterol: 0 milligrams

Sodium: 796 milligrams

Total Carbohydrate: 20 grams

Fiber: 4 grams

Sugar: 8 grams

Added Sugar: 0 grams

Protein: 12 grams