Butternut Squash Soup

Readily available during the winter months, this starchy vegetable makes a great soup.


Yields6 ServingsPrep Time15 minsCook Time25 minsDifficultyBeginner

 

Ingredients

 ½ tbsp extra virgin olive oil(for diabetics, use ¼ cup of vegetable broth or water)
 1 white onion, chopped
 1 medium butternut squash, peeled and cut into cubes
 ½ tsp granulated garlicor 1 clove garlic, minced
 3 cups water
 ¼ cup roasted pumpkin seeds
 5 fresh sage leaves, chopped coarsely or rubbed sage
 1 tsp sea salt
 1 pinch red chili flakes (optional)

Instructions

1

Heat up a heavy saucepan, put in the onion, optional red chili flakes, oil, and salt. Sautee until the onions are caramelized.

2

Add the squash, garlic and 3 cups of water. Cover and cook until the squash is soft (about 15-20 minutes).

3

Take off the heat, put mixture in the blender, and blend until it is soft.

4

Pour into bowls, add sage, mixing it in, and decorate with the pumpkin seeds.

Nutrition Facts

6 servings

Serving size

1 cup


Amount per serving
Calories77
% Daily Value *
Total Fat 2g3%
Saturated Fat 0.3g2%
Trans Fat 0g
Cholesterol 0mg
Sodium 490mg22%
Total Carbohydrate 14g6%
Dietary Fiber 3g11%
Total Sugars 2g
Protein 2g

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Ingredients

 ½ tbsp extra virgin olive oil(for diabetics, use ¼ cup of vegetable broth or water)
 1 white onion, chopped
 1 medium butternut squash, peeled and cut into cubes
 ½ tsp granulated garlicor 1 clove garlic, minced
 3 cups water
 ¼ cup roasted pumpkin seeds
 5 fresh sage leaves, chopped coarsely or rubbed sage
 1 tsp sea salt
 1 pinch red chili flakes (optional)

Directions

1

Heat up a heavy saucepan, put in the onion, optional red chili flakes, oil, and salt. Sautee until the onions are caramelized.

2

Add the squash, garlic and 3 cups of water. Cover and cook until the squash is soft (about 15-20 minutes).

3

Take off the heat, put mixture in the blender, and blend until it is soft.

4

Pour into bowls, add sage, mixing it in, and decorate with the pumpkin seeds.

Notes

Butternut Squash Soup
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