This tasty, autumn-inspired soup will make you look forward to the end of summer.

Makes 12 servings
Cooking time: n/a


  • 2 cups water 500 mL
  • ½ cup wild rice 125 mL
  • ½ cup sliced almonds 125 mL
  • 1½ Tbsp canola oil 20 mL
  • 1 cup chopped onion 250 mL
  • 2 cups low-sodium chicken broth 500 mL
  • 2 cups water 500 mL
  • 1-3 lb butternut squash, peeled and flesh cut into 1-inch cubes to yield 8 cups 500 g-1.5 kg
  • 1 Granny Smith apple, peeled, cored and coarsely chopped
  • 1 bay leaf
  • 1 cinnamon stick
  • ½ tsp salt, optional 2 mL
  • ½ tsp nutmeg 2 mL


  1. In medium saucepan, bring 2 cups (500 mL) water to a boil and add wild rice. Reduce heat, cover and simmer for about 45 minutes or until water is evaporated and rice grains have split open. (Check occasionally to ensure water does not evaporate too quickly causing rice to burn). Drain any excess water and set aside.
  2. In non-stick skillet over medium-high heat, toast almonds to golden brown, about 1-2 minutes. Watch so they don’t burn. Remove and set aside.
  3. In large soup pot, heat canola oil over medium-high heat. Add onions, reduce heat to medium and cook for 3-4 minutes or until opaque; do not allow onions to brown. Stir in broth, water, squash, apple, bay leaf and cinnamon stick. Bring to a boil and then reduce heat and simmer for 25-30 minutes or until squash and apples are tender. Remove from heat and remove bay leaf and cinnamon stick.
  4. Purée soup with immersion blender or food processor. Return to low heat and stir in salt (if using) and nutmeg. Stir in wild rice to heat through. Spoon soup into bowls and garnish each bowl with 1 Tbsp (15 mL) toasted almonds.


Yield: 12 servings. Serving Size: 1 cup (250 mL).

Courtesy of

Nutritional Information

Per Serving
Calories 110
Total fat 4 g
Saturated fat 0 g
Cholesterol 0 mg
Sodium 115 mg
Carbohydrates 17 g
Fiber 4 g
Protein 3 g

Donate to diabetes research today!

Keep diabetes research moving forward

Your donation will ensure research never stops – help End Diabetes Now.