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Creamy Squash Apple Soup

Contributed by: News Canada

(NC) - Eating right and maintaining a healthier lifestyle is becoming an important goal for many of us. However, most Canadians are not getting enough essential nutrients in their diet. Recent studies show the first step towards better health is incorporating non-dairy alternatives that contain no cholesterol, no trans fat, no lactose, no gluten and no GMOs, such as natur-a soy and rice beverages, into our diets.

Creamy Squash Apple Soup
Here's a nutritious, low-fat alternative to a classic soup recipe.


  • 30 mL vegetable oil (1 tbsp.)
  • 1 onion, chopped
  • 750 mL squash, any (3 cups) variety, peeled and cubed (butternut, pepper squash, pumpkin)
  • 250 mL potatoes, cubed (1 cup) 1 apple, peeled and cubed
  • 500 mL vegetable bouillon (2 cups)
  • 375 mL natur-a soy (1 1/2 cup) original or unsweetened
  • pinch ground nutmeg, pinch ground cayenne pepper salt and freshly ground pepper to taste


  • 1 apple, thinly sliced


In a large saucepan heat oil on medium setting and gently sauté onions with squash, potatoes and apples.

Add vegetable bouillon and soymilk before seasoning with nutmeg, cayenne pepper and a generous amount of salt and pepper.

Bring to a boil and let simmer over low heat for approximately 20 minutes, or until vegetables are soft.

Puree soup using a blender or food processor. Add seasonings as needed. Keep warm until served. Garnish with a fan of sliced apple, sprinkle with basil and serve immediately with a lemon wedge.

This recipe can be used as a base for any other type of vegetable soup. Simply substitute other vegetables of your choice for squash and apple: carrots, celery, potatoes, turnips etc. Natur-a lite original soymilk can also be used for this recipe. For a recipe lower in fat, do not saute? vegetables in oil; instead, add vegetables directly to thoroughly skimmed warm bouillon. If you would like more organic alternatives to classic recipes visit

Serving Size: Makes 4 - 6 Servings

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