Low Fat Creamy Butternut Squash Soup

Warm up your soul with this Low Fat Creamy Butternut Squash Soup—a velvety, nutrient-packed dish that's as healthy as it is satisfying. Bursting with the natural sweetness of butternut squash and enhanced by the earthy warmth of cumin and ginger, this soup achieves its creamy texture without heavy cream, thanks to a splash of low-fat yogurt. Packed with wholesome veggies like carrots, celery, and onions, it’s simmered to perfection in a flavorful vegetable broth before being blended to silky smoothness. Ready in just under an hour, this low-calorie, high-comfort recipe is perfect for cozy dinners, meal prep, or an elegant starter. Serve it with a sprinkle of fresh parsley for a touch of brightness and enjoy a guilt-free bowl of autumn-inspired goodness!

Nutriscore Rating: 81/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 pounds peeled, seeded, and diced butternut squash
• 1 tablespoon olive oil
• 1 medium, chopped onion
• 1 medium, chopped carrot
• 1 medium, chopped celery stalk
• 2 cloves, minced garlic
• 4 cups vegetable broth
• 1 teaspoon ground cumin
• 1 teaspoon ground ginger
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.5 cup plain low-fat yogurt
• 2 tablespoons chopped (optional, for garnish) fresh parsley

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the chopped onion, carrot, and celery. Sauté for about 5 minutes until the vegetables are tender.

Step 3

Stir in the minced garlic and cook for 1 more minute until fragrant.

Step 4

Add the diced butternut squash, vegetable broth, cumin, ginger, salt, and black pepper to the pot.

Step 5

Bring the mixture to a boil, then reduce the heat to low and simmer for about 30 minutes or until the squash is tender.

Step 6

Turn off the heat and allow the soup to cool slightly, then blend it until smooth using an immersion blender. Alternatively, you can transfer the soup in batches to a countertop blender, being careful as it's hot.

Step 7

Stir in the low-fat yogurt until well combined, and check the seasoning, adjusting salt and pepper as needed.

Step 8

Reheat the soup gently over low heat if needed, without bringing it to a boil.

Step 9

Serve the soup hot, garnished with chopped fresh parsley if desired.

Nutrition Facts

Serving size	(2255.5g)

Amount per serving	% Daily Value*
Calories	1043.4

Total Fat 26.1g	0%
Saturated Fat 5.3g	0%
Polyunsaturated Fat 4.2g
Cholesterol 7mg	0%
Sodium 4802.3mg	0%
Total Carbohydrate 188.1g	0%
Dietary Fiber 45.9g	0%
Total Sugars 50.4g
Protein 35.3g	0%

Vitamin D 63.5IU	0%
Calcium 844.2mg	0%
Iron 13.2mg	0%
Potassium 5220.1mg	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: 20.8%

Protein: 12.5%

Carbs: 66.7%