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Healthy Fall Dinner Recipes + Butternut Squash Soup

From soups and chilis to pasta dishes and casseroles here are over 50 healthy fall dinner recipes that the whole family will love!

Prep Time
15 mins
Cook Time
15 mins
Servings: 4
Calories: 194 kcal
Course: Soup
Cuisine: American

Ingredients

  • 2 Tablespoons olive oil
  • 5 clove garlic minced
  • 3 teaspoons fresh minced ginger
  • 1 yellow onion about 1 1/2 cups, chopped
  • 5 carrots peeled and chopped
  • 1 apple peeled and chopped
  • 5 cups peeled and chopped butternut squash
  • 1 Tablespoon fresh sage chopped
  • 32 oz vegetable broth
  • 1 cup canned coconut milk I used full-fat
  • 1 teaspoon sea salt
  • 1/2 teaspoon Turmeric
  • 1/2 teaspoon black pepper
  • pinch of ground nutmeg
  • pinch of cayenne pepper optional
  • additional coconut milk and roasted pepitas for serving

Instructions

    Cup of Yum
  1. Sauté: Add olive oil to a large dutch oven or stockpot over medium heat. Add garlic, ginger, onion, carrots and apple to the pot. Cook, stirring occasionally, until everything begins to soften, about 7 minutes. Add salt, turmeric, pepper, nutmeg and cayenne (if using). Cook another minute, stirring constantly.
  2. Add squash and simmer: Add squash, sage, vegetable broth and coconut milk to the pot. Bring mixture to a boil. Reduce to a simmer, and cook until vegetables are very soft, about 30-40 minutes.
  3. Blend: Use an immersion blender to puree soup to a smooth consistency. If you do not have an immersion blender you can transfer the soup in batches to a blender and blend until smooth. This method will require a bit of cooling time and caution. If you let the soup cool down before blending, place it back on the stove on low heat for a few minutes to warm it up before serving.
  4. Serve: To serve, ladle into bowls and drizzle with additional coconut milk (if desired), pepitas and black pepper.

Nutrition Information

Serving 1/4 of recipe Calories 194kcal (10%) Carbohydrates 28g (9%) Protein 3g (6%) Fat 8g (12%) Saturated Fat 2g (10%) Polyunsaturated Fat 6g Sodium 798mg (33%) Fiber 7g (28%) Sugar 10g (20%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 194

% Daily Value*

Serving 1/4 of recipe
Calories 194kcal 10%
Carbohydrates 28g 9%
Protein 3g 6%
Fat 8g 12%
Saturated Fat 2g 10%
Polyunsaturated Fat 6g 35%
Sodium 798mg 33%
Fiber 7g 28%
Sugar 10g 20%

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