Low Fat Butternut Squash Soup

Cozy up with a bowl of this soothing Low Fat Butternut Squash Soup, a creamy and flavorful dish that’s as nourishing as it is delicious. Made with tender butternut squash, aromatic garlic, and fresh thyme, this hearty yet healthy soup is blended to silky perfection without the need for heavy cream, thanks to the addition of low-fat milk. Packed with wholesome ingredients like carrots, celery, and low-sodium vegetable broth, it’s a delightful option for those seeking a lighter comfort food. Quick to prepare in just 45 minutes, this easy, dairy-light recipe is perfect for busy weeknights or as an impressive appetizer for fall gatherings. Savor it warm with a sprinkle of nutmeg or a crusty piece of whole-grain bread for a meal bursting with autumn flavor and nutrition!

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 medium squash (about 2 pounds) butternut squash
• 1 teaspoon extra virgin olive oil
• 1 medium, chopped onion
• 2 cloves, minced garlic
• 1 medium, chopped carrot
• 1 stalk, chopped celery
• 4 cups low sodium vegetable broth
• 0.25 teaspoon ground nutmeg
• 0.25 teaspoon ground black pepper
• 0.5 teaspoon salt
• 1 teaspoon, chopped fresh thyme
• 1 cup low-fat milk

Directions

Step 1

Start by peeling the butternut squash with a sharp vegetable peeler. Cut it in half, remove the seeds with a spoon, and then chop the squash into cubes about 1-inch in size.

Step 2

In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes or until they become soft and translucent.

Step 3

Add the minced garlic to the pot and cook for another 1 minute until fragrant.

Step 4

Stir in the chopped carrot and celery, allowing them to cook for about 3 minutes.

Step 5

Add the cubed butternut squash to the pot and stir everything together.

Step 6

Pour the vegetable broth into the pot, ensuring it covers the vegetables. Increase the heat to bring the mixture to a boil.

Step 7

Once boiling, reduce the heat to low, cover the pot, and let it simmer for about 20 minutes or until the butternut squash is tender.

Step 8

Using an immersion blender, puree the soup directly in the pot until it's smooth and creamy. Alternatively, carefully transfer the soup in batches to a blender and blend until smooth. Be cautious of steam when blending.

Step 9

Return the soup to the pot if using a blender, and stir in the ground nutmeg, black pepper, salt, and fresh thyme.

Step 10

Add the low-fat milk to the soup and gently reheat over low-medium heat until it reaches your desired serving temperature. Do not boil.

Step 11

Taste and adjust seasonings as needed. Serve hot, garnished with additional thyme or a sprinkle of nutmeg, if desired.

Nutrition Facts

Serving size	(2355.6g)

Amount per serving	% Daily Value*
Calories	765.5

Total Fat 20.5g	0%
Saturated Fat 5.3g	0%
Polyunsaturated Fat 0.0g
Cholesterol 19.2mg	0%
Sodium 1947.5mg	0%
Total Carbohydrate 141.2g	0%
Dietary Fiber 33.6g	0%
Total Sugars 42.3g
Protein 23.3g	0%

Vitamin D 100.8IU	0%
Calcium 784.5mg	0%
Iron 7.6mg	0%
Potassium 3834.3mg	0%

*The % Daily Value 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.

Source of Calories

Fat: 21.9%

Protein: 11.1%

Carbs: 67.0%