Description
A creamy and comforting butternut squash soup that’s low in calories, high in fiber, and packed with vitamins A and C. Perfect for a light, nutritious meal.
Ingredients
- 1 medium butternut squash (peeled, seeded, cubed)
- 1 tbsp olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 carrot, chopped (optional)
- 4 cups vegetable broth (low sodium)
- ½ cup light coconut milk or low-fat milk (optional, for creaminess)
- ½ tsp salt (adjust to taste)
- ¼ tsp black pepper
- ¼ tsp nutmeg
- Fresh herbs (thyme, sage, or parsley) for garnish
Instructions
- Heat olive oil in a large pot over medium heat. Add onion, garlic, and carrot; sauté 5 minutes until softened.
- Add cubed butternut squash and vegetable broth. Bring to a boil, then reduce heat and simmer for 20–25 minutes until squash is tender.
- Use an immersion blender (or transfer to a blender in batches) to puree the soup until smooth and creamy.
- Stir in coconut milk or low-fat milk (if using) for extra creaminess. Season with salt, pepper, and nutmeg.
- Garnish with fresh herbs and serve warm.
Notes
Roast the squash before adding it to the soup for deeper flavor.
For a lower-calorie version, skip the coconut/milk addition.
Adjust consistency by adding more broth or water.
Freezes well for up to 3 months.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Lunch & Dinner
- Method: Stovetop / Blender
- Cuisine: American / Healthy
Nutrition
- Serving Size: 1 cup (about 250 ml)
- Calories: 120 kcal
- Sugar: 6 g
- Sodium: 350 mg
- Fat: 4 g
- Saturated Fat: 1 g
- Saturated Fat: 3 g
- Trans Fat: 0 g
- Carbohydrates: 22 g
- Fiber: 4 g
- Protein: 3 g
- Cholesterol: 0 mg