Cooking Cardiologist Makes Roasted Squash and Apple Soup with Truvía® Natural Sweetener

Richard Collins, MD

The Cooking Cardiologist

This recipe is for a wonderful fall soup adapted from Martha Stewart.  The sweetness of the apples compliment the flavors of the squash and pumpkin seeds, while the chicken can be added for extra protein.


  • 11⁄2 pounds butternut or kabocha squash, peeled, seeded & cut into 1-inch cubes
  • 3 Tbsp olive oil, divided
  • 1 Tbsp + 11⁄2 tsp of Truvía® natural sweetener,* divided
  • 1 medium onion, diced
  • 1 clove garlic, minced
  • 2 tart apples such as Granny Smith or Pink Lady, peeled, cored and cut into 1-inch cubes
  • 1 small apple for optional garnish
  • 1 Tbsp fresh thyme
  • 1 quart low-sodium chicken or vegetable broth
  • 1 tsp kosher salt
  • Freshly ground black pepper
  • 1⁄2 cup toasted pumpkin seeds
  • 1 roasted chicken, deboned and chopped (optional)
  • *or 5 packets Truvía® natural sweetener


  1. Preheat oven to 400°F
  2. Toss cubed squash with 1 Tbsp olive oil and 13⁄4 tsp of Truvía® natural sweetener (or 2 packets) and spread out in a single layer on a sheet pan. Roast for 20–30 minutes or until tender and beginning to brown, gently stirring halfway through roasting. Set aside.
  3. In a medium pot, heat 2 Tbsp olive oil over medium high heat. Add onion and garlic and sauté 4–6 minutes or until softened. Add apples and thyme and sauté 5 minutes more. Add broth and 1 cup water and bring to a boil. Reduce to a simmer and cook 10–15 minutes or until apples are tender. Stir in roasted squash to combine.
  4. Puree soup in batches in a food processor or blender until very smooth. If soup is too thick, add additional water until desired consistency is reached. Return to pan and season with 23⁄4 tsp Truvía® natural sweetener (or 3 packets) and salt.
  5. Divide between bowls and garnish with thinly sliced apple, pepper and pumpkin seeds.

Nutrition Info: Calories100, Total Fat: 3.5g, Saturated Fat: 0.5g, Trans Fat: 0g, Cholesterol: 0mg, Sodium: 170mg, Total Carbohydrate: 19g, Dietary Fiber: 3g, Protein: 4g

If adding optional chicken, add: Calories: 145, Total Fat: 8 g, Saturated Fat: 0 g,
Tans Fat:0 g, Cholesterol: 66 mg, Sodium: 55 mg, Carbohydrate: 0 g, Dietary Fiber: 0 g, Protein: 17g

Diabetic Exchanges: 1 Carbohydrate