Heart-Healthy Creamy Butternut Squash Soup
Indulge in the comforting warmth of Heart-Healthy Creamy Butternut Squash Soup—a velvety, nutrient-rich dish that's as wholesome as it is delicious. This dairy-free recipe combines the natural sweetness of butternut squash with the aromatic depth of garlic, onion, and fresh thyme, all simmered in low-sodium vegetable broth and finished with a splash of unsweetened almond milk for a creamy texture without the extra calories. A hint of nutmeg adds subtle warmth, while heart-healthy olive oil ties it all together. Ready in just one hour and perfect for cozy weeknight dinners or meal prepping, this soup is a nutritious and flavorful way to enjoy a bowl of comfort. It's simple, satisfying, and a must-try for anyone seeking a nourishing plant-based dish!
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Ingredients
- 2 pounds butternut squash
- 2 tablespoons extra-virgin olive oil
- 1 medium, chopped yellow onion
- 3 cloves, minced garlic
- 1 medium, chopped carrot
- 4 cups low-sodium vegetable broth
- 0.25 teaspoons nutmeg
- 0.5 teaspoons, adjust to taste sea salt
- 0.25 teaspoons black pepper
- 1 teaspoon fresh thyme leaves
- 1 cup unsweetened almond milk
Directions
Step 1
Peel and deseed the butternut squash. Cut it into 1-inch cubes.
Step 2
In a large pot, heat the olive oil over medium heat.
Step 3
Add the chopped onion and carrot to the pot and sauté for about 5 minutes until the onion becomes translucent.
Step 4
Stir in the minced garlic and cook for an additional 1-2 minutes until fragrant.
Step 5
Add the cubed butternut squash to the pot and stir to coat with the olive oil and aromatics.
Step 6
Pour in the vegetable broth, ensuring all the squash is almost covered. If needed, add a bit more broth or water.
Step 7
Stir in the nutmeg, sea salt, black pepper, and fresh thyme leaves.
Step 8
Bring the mixture to a gentle boil, then reduce the heat to low, cover, and let it simmer for about 20-25 minutes, or until the squash is tender.
Step 9
Remove the pot from the heat. Using an immersion blender, puree the soup directly in the pot until smooth. Alternatively, carefully transfer the soup to a countertop blender in batches and puree until smooth.
Step 10
Return the pureed soup to low heat and stir in the unsweetened almond milk. Heat gently, ensuring the soup is warm but not boiling.
Step 11
Taste and adjust the seasoning with more salt and pepper if necessary.
Step 12
Serve hot. Optionally, garnish with additional thyme leaves or a drizzle of olive oil for extra flavor.
Nutrition Facts
| Serving size | (2322.3g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 783.0 |
| Total Fat 31.3g | 0% |
| Saturated Fat 4.4g | 0% |
| Polyunsaturated Fat 0.7g | |
| Cholesterol 0mg | 0% |
| Sodium 1947.3mg | 0% |
| Total Carbohydrate 127.1g | 0% |
| Dietary Fiber 33.6g | 0% |
| Total Sugars 28.8g | |
| Protein 12.0g | 0% |
| Vitamin D 87.8IU | 0% |
| Calcium 897.3mg | 0% |
| Iron 7.4mg | 0% |
| Potassium 3813.3mg | 0% |
Source of Calories