Healthy Creamy Butternut Squash Soup

I know what you’re thinking … Healthy AND creamy? Liar.

No, really. This soup is rich, smooth and delicious. And it has only 3 grams of fat per serving, plus a solid dose vitamins A and C. How, you ask? There’s no cream. No butter. Just squash, potatoes, stock and seasoning. And it tastes just as decadent. On a cool, rainy day (read: forecast for this week), it’s fall-in-a-bowl perfection.

butternut squash soup

Here’s what you need:

  • 1 tbsp olive oil
  • 1 onion, diced
  • 1 clove garlic, minced
  • 1 tbsp fresh ginger, minced
  • 1/8 tsp nutmeg
  • 1/8 tsp cinnamon
  • 1 butternut squash, peeled and diced
  • 2 sweet potatoes, peeled and diced
  • 1 medium Yukon gold potato, peeled and diced
  • 6 cups vegetable broth

Here’s what you do:

Peel and chop up all the vegetables and place them in a large bowl. Heat oil in a big soup pot over medium heat. Add the onion and cook, stirring until translucent, about 5 minutes. Add  the garlic, ginger, nutmeg and cinnamon and stir together until fragrant – about 1 minute. Add the diced vegetables and vegetable stock. Bring to a simmer. Reduce the heat, cover and simmer 45 minutes, or until the squash and potatoes are tender.

Transfer the soup to a blender (you’ll have to do this in 2-3 batches) and puree, carefully. To do this, remove the cap from the blender and cover the lid with a towel. Start at a slow speed and gradually work up speed as needed to get a smooth consistency. Return soup to pot and stir to even out texture. Continue heating if necessary and adjust seasoning with salt pepper.

Serve and top with chopped walnuts (omega-3s), pecans, raisins, or a dollop of cream if you like.

Sip, slurp, watch the leaves change colors. It’s fall.

Megan Adams Brown, CHC, helps families find healthy routines that work, with no more “what’s for dinner?” stress, and a lot better food. Her family meal plans help moms take charge of their kitchen and their own health, leading to more vegetables and less junk all around. Megan also specializes in working with food allergies and sensitivities and shares allergy-friendly recipes on her blog. To learn more click here.

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