Butternut Squash Soup

12 55 270
Ingredients Minutes Calories
Prep Cook Servings
10 min 45 min 4
Butternut Squash Soup
Health Highlights
A cozy and nutritious autumn soup!


2 tsp Extra virgin olive oil
1 onion(s) Sweet onion (chopped)
2 medium Carrots (peeled, chopped)
2 medium stalk(s) Celery (chopped)
2 clove(s) Garlic (minced)
1 tsp minced Ginger root
1 squash Butternut squash (peeled, cubed)
947 ml Vegetable stock/broth, low sodium
1 cup Whole milk 3.3%
1/2 tsp Kosher salt
1/2 tsp Black pepper
1/4 tsp Nutmeg, ground


  1. Heat oil on medium-high heat in a large Dutch oven pot. Sauté onion, carrots, and celery, prepared as directed, in hot oil for about 10 minutes or until tender.
  2. Add garlic and ginger and sauté for 1 minute. Add squash and chicken broth; bring to a boil. Reduce heat, and simmer 30 minutes or until squash is tender.
  3. Process squash mixture in a blender or food processor, in batches, until smooth. Return squash mixture to Dutch oven. Stir in milk, salt, pepper, and nutmeg. Cook over medium heat 5 minutes or until thoroughly heated.


Nutritional Highlights

  • Butternut squash is a power-packed veggie, rich in vitamin A, B6, folate, Mg, fiber, and riboflavin
  • Carrots are high in beta carotene, fiber, and vitamin K


Nutrition Facts

Per Portion

Calories 270
Calories from fat 44
Calories from saturated fat 14.3
Total Fat 4.9 g
Saturated Fat 1.6 g
Trans Fat 0.1 g
Polyunsaturated Fat 5.2 g
Monounsaturated Fat 12.8 g
Cholesterol 7.3 mg
Sodium 422 mg
Potassium 1536 mg
Total Carbohydrate 54 g
Dietary Fiber 9.0 g
Sugars 17.6 g
Protein 6.6 g

Dietary servings

Per Portion

Milk 0.2
Vegetables 6.5

Energy sources


Meal Type(s)