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4.9 from 33 votes

Easy Healthy Butternut Squash Soup

Easy Healthy Butternut Squash Soup - Make it, eat it, love it. And don't bother telling anyone it's probably the healthiest thing they've eaten all week!

Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
Servings: 4 servings
Calories: 220 kcal
Course: Soup
Cuisine: American

Ingredients

  • 4 cups butternut squash peeled and cut into 1 inch cubes
  • 4 cups fat free milk divided (may sub 1%)
  • ¾ cup diced onion
  • ½ cup flour
  • 2 tablespoons butter
  • 2-3 teaspoons salt (or to taste)
  • ¼ teaspoon celery salt
  • ¼ teaspoon cumin
  • optional: 1-2 teaspoons smoked paprika
  • optional: fresh green onions or parsley

Instructions

    Cup of Yum
  1. Place squash in a large microwave-safe container with a lid (such as a tupperware). Fill with about 1 inch of water. Place lid on top of container, slightly off-set so that one or two corners are uncovered. Microwave on high 3-4 minutes or until squash is very tender. Strainer liquid from container.
  2. In a blender or food processor, blend squash with 1 1/2 cups milk until well pureed. Add diced onion, pulse 30 seconds more.
  3. Transfer squash and onion puree to a large pot. Add remaining milk, butter, and flour. Cook over medium high heat 5-10 minutes, whisking throughout. Stir in salt, celery salt, cumin, and optional paprika. Garnish with chopped green onions or parsley if desired. Serve warm.

Notes

  • Flavor tip: for a richer, creamier soup use heavy cream or whole milk instead of fat free milk. 

Nutrition Information

Calories 220kcal (11%) Carbohydrates 44g (15%) Protein 12g (24%) Fat 1g (2%) Saturated Fat 1g (5%) Cholesterol 6mg (2%) Sodium 1426mg (59%) Potassium 948mg (27%) Fiber 4g (16%) Sugar 17g (34%) Vitamin A 15396IU (308%) Vitamin C 32mg (36%) Calcium 386mg (39%) Iron 2mg (11%)

Nutrition Facts

Serving: 4servings

Amount Per Serving

Calories 220

% Daily Value*

Calories 220kcal 11%
Carbohydrates 44g 15%
Protein 12g 24%
Fat 1g 2%
Saturated Fat 1g 5%
Cholesterol 6mg 2%
Sodium 1426mg 59%
Potassium 948mg 20%
Fiber 4g 16%
Sugar 17g 34%
Vitamin A 15396IU 308%
Vitamin C 32mg 36%
Calcium 386mg 39%
Iron 2mg 11%

* Percent Daily Values are based on a 2,000 calorie diet.