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February 14, 2019

Creamy Butternut Squash Soup

Written by: Erin Burke, MS, RDN, LDN, CDE

Prep Time: 15-20 minutes

Cook Time: 25 minutes

Makes: 6 servings


1 butternut squash, peeled and cubed, or about 3 cups
1 carrot, peeled and cubed
1 tablespoon olive oil
2 tablespoons unsalted butter
1 onion, sliced
3-6 cloves garlic, chopped
Salt, to taste
1/2 teaspoon nutmeg
1/2 teaspoon dried sage
2 bay leaves
32 ounces chicken or vegetable stock
Cream, milk, water, and/or additional stock to thin, as needed
1 tablespoon maple syrup, or to taste (optional)
Garnish of choice, such as walnuts, pumpkin seeds, freshly grated cheese, or croutons.


  1. Preheat the oven to 425 degrees Fahrenheit.
  2. Toss the squash and carrot with oil or spray liberally with cooking spray. Sprinkle with salt and roast 30-40 minutes, stirring halfway. You want the squash to look a little crispy on a few sides.
  3. While the squash is roasting, melt the butter in a large pot over medium-high heat. Once melted and starting to brown, add the onions, garlic, salt, nutmeg, sage, and bay leaves. Reduce heat to low-medium (depending on your stove; you don’t want the garlic to burn). Cook until the garlic and onions are soft and slightly browned. Use some stock to scrape up any browned bits in the pan.
  4. When the veggies are done roasting, add them into the pot with the onions and garlic. Try to get as much of the browned bits from the roasting pan as possible – use some stock or water to loosen it up if you need to. Pour remaining stock into the pot and bring to a simmer. Cook for 10-15 minutes, stirring occasionally.
  5. Remove bay leaves and carefully transfer soup to a large blender (or blend in 2 batches). Blend until soup is smooth and creamy. Alternatively, use an immersion blender for this step.
  6. Return soup to the pot, and heat on low. Pour in cream, milk, water, or stock until you reach your preferred consistency. Stir in maple syrup, if desired. Simmer an additional 10-15 minutes.
  7. Serve with a dollop of Greek yogurt, some cinnamon, and toasted walnuts or pumpkin seeds.

Nutritional Information:

Serving Size:  1/6 of recipe (about 1-1.5 cups)

Calories: 123, Fat: 6g, Protein: 2g, Carbohydrates: 15g, Fiber: 2g, Sodium: 400mg

Nutrition Tip: Butternut squash is rich in beta-carotene which has strong antioxidant properties to help fight disease. This soup packs huge flavor from the browned onions and garlic, but saves calories and saturated fat by using stock instead of cream. Cut down on sodium by using low-sodium stock, and, to save time, purchase pre-cubed butternut squash.


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