Butternut Squash Soup

12 55 274
Ingredients Minutes Calories
Prep Cook Servings
10 min 45 min 4
Butternut Squash Soup
Health Highlights
A cozy and nutritious autumn soup!

Ingredients


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 dash Nutmeg, ground

Instructions


  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.

Notes:

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 274
Calories from fat 44
Calories from saturated fat 17.3
Total Fat 4.9 g
Saturated Fat 1.9 g
Trans Fat 0.1 g
Polyunsaturated Fat 5.3 g
Monounsaturated Fat 13.1 g
Cholesterol 6.1 mg
Sodium 425 mg
Potassium 1525 mg
Total Carbohydrate 54 g
Dietary Fiber 7.1 g
Sugars 17.6 g
Protein 6.6 g

Dietary servings

Per Portion


Milk 0.2
Vegetables 6.5

Energy sources


Pygal74%443.3574929992498255.7115358136327416%301.49410307454343155.7968541067226310%353.9897375351644111.1935041508692974%16%10%CarbohydratesFatProtein
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