Name: Butternut Squash Soup
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Yield: 4 servings
Cuisine: american
Ingredients: 1 medium butternut squash (about 2.5 lbs, peeled, seeded, and cubed); 2 tbsp unsalted butter; 1 tbsp olive oil; 1 medium onion (chopped); 3 cloves garlic (minced); 4 cup vegetable broth; 0.5 cup heavy cream; 1 tsp salt; 0.5 tsp black pepper (freshly ground); 0.25 tsp nutmeg (ground or freshly grated); 2 tbsp toasted pumpkin seeds (for garnish); 4 leaves fresh sage leaves (optional, for garnish)

Popularity

3.0

Creamy, aromatic butternut squash soup – a gut-friendly, energy-giving hug in a bowl that's pure comfort!

Nutrition per Serving

231

Calories

Protein

11g

Carbs

21g

Fat

low-calorie

Recipes in this Meal

1. Butternut Squash Soup

A velvety, rich butternut squash soup that's perfect for a cozy fall evening. Naturally sweet squash is simmered with savory aromatics and a hint of nutmeg, then blended into a smooth, creamy dream. A simple, elegant, and comforting classic.

Prep15 min

Cook35 min

Servings4

Serving size: 1 serving

231cal

2gprotein

11gcarbs

21g

Ingredients

1 medium butternut squash (about 2.5 lbs, peeled, seeded, and cubed)
2 tbsp unsalted butter
1 tbsp olive oil
1 medium onion (chopped)
3 cloves garlic (minced)
4 cup vegetable broth
0.5 cup heavy cream
1 tsp salt
0.5 tsp black pepper (freshly ground)
0.25 tsp nutmeg (ground or freshly grated)

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About Butternut Squash Soup

Creamy, aromatic butternut squash soup – a gut-friendly, energy-giving hug in a bowl that's pure comfort!

This american dish is perfect for dinner. With 231.43 calories and 2.19g of protein per serving, it's a low-calorie option for your meal plan.

fat

2 tbsp toasted pumpkin seeds (for garnish)

4 leaves fresh sage leaves (optional, for garnish)

Instructions

1
Sauté the aromatics
- In a large pot or Dutch oven, heat the butter and olive oil over medium heat.
- Add the chopped onion and cook, stirring occasionally, until softened and translucent, about 5-7 minutes.
- Stir in the minced garlic and cook for another minute until fragrant.
2
Simmer the soup
- Add the cubed butternut squash, vegetable broth, salt, black pepper, and nutmeg to the pot.
- Stir everything together and bring the mixture to a boil.
- Once boiling, reduce the heat to low, cover the pot, and let it simmer for 15-20 minutes, or until the squash is fork-tender.
3
Blend until smooth
- Remove the pot from the heat.
- Use an immersion blender to carefully blend the soup directly in the pot until it's completely smooth and velvety.
- Alternatively, let the soup cool slightly, then transfer it in batches to a countertop blender. Blend until smooth, ensuring the lid is vented to release steam, and return it to the pot.
4
Finish and serve
- Stir the heavy cream into the blended soup.
- Return the pot to low heat and gently warm the soup through. Do not let it boil.
- Taste and adjust the seasoning with more salt and pepper if needed.
- Ladle the soup into bowls. Garnish with toasted pumpkin seeds and fresh sage leaves before serving.

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Fat

2Recipes

Fat

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