Applesauce gives this soup a satisfying thickness without adding fat. For a vegetarian soup, use Onion Broth or water instead of chicken broth, and add another 1/4 teaspoon salt.

Applesauce Image - Masterfile


1 large red bell pepper, cut lengthwise into flat panels

1 tablespoon olive oil

2 medium yellow onions, thinly sliced

2 cloves garlic, minced

1 cup unsweetened applesauce

1 package (12 ounces) frozen winter squash puree

1 cup chicken broth, homemade or reduced-sodium canned

1 teaspoon curry powder

1/2 teaspoon salt

1/2 teaspoon black pepper

1 Granny Smith apple, minced

1 small red onion, minced


1. Preheat the broiler. Place the bell pepper pieces, skin-side up, on a broiler pan and broil 4 inches from the heat for 12 minutes or until the skin is blackened. When the peppers are cool enough to handle, peel them.

2. Meanwhile, in a medium saucepan, heat the oil over medium heat. Add the yellow onions and garlic, and cook, stirring, until the onions are light golden, 5 to 7 minutes. Add the roasted peppers and stir until coated.

3. Transfer the sautéed vegetables to a food processor and process until pureed. Add the applesauce and process just until combined.

4. Return the puree to the saucepan. Add the winter squash, broth, curry powder, salt, and black pepper, and bring to a boil over medium heat. Reduce to a simmer, cover, and cook, stirring occasionally, until the squash has thawed and the soup is piping hot, about 12 minutes.

5. In a small bowl, stir together the minced apple and red onion. Serve the soup topped with some of the apple-onion garnish. Makes 4 servings

Nutrition Facts

per serving
calories 159
total fat 4g
saturated fat 0.6g
cholesterol 0mg
dietary fiber 7g
carbohydrate 31g
protein 3g
sodium 410mg

good source of: beta carotene, fiber, potassium, vitamin B6, vitamin C


Apples are a good source of the cholesterol-lowering soluble fiber called pectin. Pectin is helpful in creating feelings of fullness by forming a viscous gel in the intestines, which slows the emptying of the stomach. You’ll get more pectin from cooked apples because the pectin is released when the apples’ cell walls soften as they cook. Pectin is used commercially as a thickening agent in jams, jellies, and preserves.

If you are concerned about sodium levels, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes

From The Johns Hopkins Cookbook Library: Recipes for Weight Loss, edited by Lawrence J. Cheskin, M.D. and Lora Brown Wilder, Sc.D., M.S., R.D.

Publication Review By: the Editorial Staff at

Published: 21 Oct 2011

Last Modified: 25 Mar 2015