Butternut Squash Soup

Yields6 ServingsPrep Time15 minsCook Time25 mins

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

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)

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

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

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

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.

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Butternut Squash Soup