Ontario Apple Cheddar Soup

By Carol Harrison, RD

*Sourced from onapples.com

Apples and cheese go great together in this comforting and nourishing soup. Perfect for times when you need a mini meal that’s easy to digest before your workout. Try making this on the weekend and freeze in convenient single serve containers that will defrost quickly.

Makes 6 servings


  • 2 tbsp (30 mL) butter (or 1 tbsp [15 mL] of Canola oil)
  • 3 Ontario apples (try McIntosh, Empire or Ambrosia), peeled, cored and chopped
  • 1 cup (250 mL) chopped leeks (white and light green parts only)
  • 1 cup (250 mL) chopped celery
  • 1 cup (250 mL) chopped carrots
  • 1 tbsp (15 mL) chopped fresh thyme
  • 1 tbsp (15 mL) chopped fresh rosemary
  • 1/2 tsp (2 mL) each salt (optional) and fresh cracked pepper
  • 2 cups (500 mL) water
  • 2 cups (500 mL) apple juice
  • 2 cups (500 mL) packed grated extra old cheddar
  • 1 cup 1% milk (or evaporated fat free milk) (250 mL)


In large saucepan over medium-high heat, melt butter. Add apples, leeks, celery, carrots, thyme, rosemary, salt and pepper. Cook, stirring often, until vegetables begin to soften, about 10 minutes. Add water and apple juice; bring to simmer and cook until vegetables are very tender, about 30 minutes.

Working in batches, purée soup in a blender until smooth. Return soup to pot and over medium heat whisk in grated cheddar until dissolved. Gently whisk in milk and warm through (do not boil again).

Per serving (using 1% milk):

Approx. 220 calories

13 g protein

7 g total fat (4 g sat. fat)

29 g carbohydrates

5 g fibre

20 mg cholesterol

580 mg sodium

%RDI: iron 4%, calcium 20%, vitamin A 90%, vitamin C 45%


Carol is a registered dietitian who loves her daily workouts! She has a food nutrition communications company in Toronto. Follow Carol on Twitter and IG: @yummylunchclub