Butternut Squash Soup

7 50 259
Ingredients Minutes Calories
Prep Cook Servings
10 min 40 min 4
Butternut Squash Soup
Health Highlights


1 squash Butternut squash
1 cup diced Celery
1 cup chopped Carrots
1 onion(s) Sweet onion (chopped)
4 cup Vegetable stock/broth
1 tbsp Chili powder
1 tbsp Coconut oil (for frying- optional)


Start by peeling the squash until it becomes bright orange (you usually need to peel two layers). This can easily be done with a veggie peeler. The skin is pretty soft. Cut off both ends. Remove the seeds and the other goo inside. Slice crosswise into 1 inch slices, and chop the slices into 1 inch cubes.

Heat a bit of oil in a large soup pot over medium heat. Add the onion, celery, and carrots. Toss around every so often until the veggies become fragrant and the onion and celery are translucent, about 10 minutes. Add the other ingredients. Bring to a boil and cook until the squash is soft, about half an hour.

Remove from heat and use an immersion blender to puree the soup.


Optional garnish: coconut milk and more chili powder

Nutrition Facts

Per Portion

Calories 259
Calories from fat 38
Calories from saturated fat 48
Total Fat 4.3 g
Saturated Fat 5.4 g
Trans Fat 0 g
Polyunsaturated Fat 5.2 g
Monounsaturated Fat 11.0 g
Cholesterol 0
Sodium 1076 mg
Potassium 1509 mg
Total Carbohydrate 55 g
Dietary Fiber 10.3 g
Sugars 14.8 g
Protein 4.9 g

Dietary servings

Per Portion

Vegetables 6.9

Energy sources