Healthy Recipe: Butternut Squash Soup

October 22nd, 2009 by Varsity Parenting · No Comments · Recipes

Dive into fall with this quick and easy soup recipe. Seasonal butternut squash makes for a satisfying and creamy soup without using butter or cream. Make extra and freeze for dinner after late night games and practices.

Butternut Squash Soup
Serves: 6
Prep Time: 15 minutes
Cook Time: 35 minutes

3 tablespoons olive oil
1 onion, chopped
3 cloves garlic, chopped
2 fresh sage leaves
2 teaspoons fresh thyme leaves
1 teaspoon Worcestershire sauce
1 ½ teaspoons kosher salt, plus more to taste
Freshly ground black pepper
14 oz canned crushed tomatoes (½ of a 28 oz can)
1 medium butternut squash, peeled and diced
4 cups low-sodium chicken or vegetable broth
2 teaspoons sherry vinegar

Garnish:
Toasted pine nuts or pumpkin seeds
Crème fraiche

Heat olive oil in a soup pot over medium heat. Add the onion, garlic, sage, and thyme; salt and season with black pepper; cook for 5 minutes. Add crushed tomatoes and Worcestershire; cook, stirring occasionally for 5 minutes. Add squash, 1 1⁄2 tsp salt and continue to cook for 10-12 minutes. Add the broth; bring to a simmer and cook until the squash is tender. Puree soup in a blender (in batches), or leave in the pot and use an immersion blender. Stir in the vinegar, and serve warm with a dollop of crème fraiche and sprinkled with toasted pine nuts or pumpkin seeds if desired.

Nutrition Information per serving:
Calories: 169 calories
Total Fat: 7 grams
Saturated Fat: 1 gram
Total Carbohydrate: 27 grams
Protein: 3 grams
Sodium: 400 milligrams
Cholesterol: 0 milligrams
Fiber: 5 grams

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