Low Sodium Butternut Squash Soup

Warm up with a bowl of this creamy and flavorful Low Sodium Butternut Squash Soup, a heart-healthy twist on a classic comfort food. This recipe highlights the natural sweetness of roasted butternut squash, blended to velvety perfection with unsweetened coconut milk for a dairy-free creaminess. Infused with sautéed garlic, onion, a hint of nutmeg, and fresh thyme, each sip delivers a rich, aromatic experience without the need for added salt. Perfect for meal prep or cozy weeknight dinners, this easy-to-make soup is both nourishing and delicious, packed with wholesome ingredients and ready in just over an hour. Enjoy this guilt-free, low-sodium delight that’s sure to become a seasonal favorite!

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:50 mins

Total Time:65 mins

Servings: 6

Ingredients

• 2 pounds butternut squash
• 2 tablespoons olive oil
• 1 medium yellow onion
• 3 large garlic cloves
• 4 cups vegetable broth, low sodium
• 1 cup unsweetened coconut milk
• 0.5 teaspoon black pepper
• 0.25 teaspoon ground nutmeg
• 1 teaspoon fresh thyme leaves

Directions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

Peel and cut the butternut squash into 1-inch cubes and place them on a baking sheet.

Step 3

Drizzle 1 tablespoon of olive oil over the squash and toss to coat evenly.

Step 4

Roast the squash in the preheated oven for 25-30 minutes, or until the squash is tender and lightly browned.

Step 5

While the squash is roasting, dice the onion and mince the garlic cloves.

Step 6

In a large pot, heat the remaining 1 tablespoon of olive oil over medium heat.

Step 7

Add the diced onion to the pot and sauté for 5-6 minutes until translucent.

Step 8

Add the minced garlic and sauté for an additional 1-2 minutes until fragrant.

Step 9

Add the roasted squash to the pot along with the low sodium vegetable broth.

Step 10

Bring the mixture to a simmer over medium heat and let it cook for 15 minutes.

Step 11

Using an immersion blender, puree the soup until smooth, or carefully transfer it in batches to a blender.

Step 12

Stir in the unsweetened coconut milk, black pepper, ground nutmeg, and fresh thyme leaves.

Step 13

Simmer the soup for another 5 minutes to allow the flavors to meld.

Step 14

Taste and adjust seasoning if necessary, keeping in mind the low sodium requirements.

Step 15

Serve hot and enjoy this flavorful, creamy low sodium butternut squash soup.

Nutrition Facts

Serving size	(2265.4g)

Amount per serving	% Daily Value*
Calories	797.4

Total Fat 33.1g	0%
Saturated Fat 8.6g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 649.9mg	0%
Total Carbohydrate 126.7g	0%
Dietary Fiber 32.0g	0%
Total Sugars 27.6g
Protein 10.7g	0%

Vitamin D 0IU	0%
Calcium 923.4mg	0%
Iron 7.6mg	0%
Potassium 3027.8mg	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: 35.2%

Protein: 5.1%

Carbs: 59.8%