Winter Squash and Apple Soup - Cook For Your Life- anti-cancer recipes

Pumpkin Apple Soup

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Clock Icon for Prep Time 20 min prep
Person Icon for Serving Size 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.


  • 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)

Nutrition Facts


172 cals


4 g

Saturated Fat

2 g

Polyunsaturated Fat

0 g

Monounsaturated Fat

1 g


34 g


17 g


6 g


3 g


1257 mg


  1. 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.
  2. Add squash and apples. Sprinkle with cumin, salt, and pepper. Cook stirring for 1 minute. Then cover and let steam for 5 minutes.
  3. 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.
  4. 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

All our recipes are created by chefs and reviewed by our oncology-trained staff Registered Dietitian, Kate Ueland, MS, RD, to ensure that each is backed with scientific evidence and meets the standards set by the Academy of Nutrition and Dietetics.

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