Creamy Butternut Squash Soup
Butternut Squash is a good source of Vitamin A, which promotes eye health and cell growth.
Yield: 8 servings
- 1 Tablespoon vegetable oil
- 1 medium onion, scrubbed with clean vegetable brush under running water, chopped
- 1 garlic clove, minced
- 1 medium butternut squash, scrubbed with a clean vegetable brush under running water, peeled and chopped*
- 4 cups vegetable or chicken broth, low sodium
- 1/2 cup fat-free milk (optional)
- A pinch of nutmeg (optional)
- Salt and pepper to taste (optional)
- 1 Tablespoon pepitas (optional)
- Wash hands with soap and water.
- In a medium saucepan, heat oil.
- Add onion and garlic. Cook for 2 minutes or until tender.
- Stir in squash and broth. Cover, reduce heat, and simmer for 20 minutes, stirring occasionally.
- For a smooth soup, allow to cool slightly, move contents to a blender and blend until desired consistency. Return to the saucepan and heat to simmer.
- Add milk, nutmeg, salt, and pepper, if desired. Garnish with pepitas and enjoy!
- Store leftovers in a sealed container in the refrigerator for up to four days.
*The smaller you chop the squash, the faster it will cook.
For easier peeling, wash the squash and pierce the skin by poking 15-20 holes with a fork. Microwave for 2-3 minutes to soften the skin. Let cool before peeling.
- Serving Size (1/8 of recipe):
- Calories 70
- Total Fat 2g
- Saturated Fat 0g
- Cholesterol 0mg
- Sodium 70mg
- Total Carbohydrates 12g
- Fiber 3g
- Total Sugars 2g, includes 0g Added Sugars
- Protein 2g
- Vitamin D 0%
- Calcium 2%
- Iron 6%
- Potassium 4%
Nutrition Software Used:
ESHA Food processor