Butternut Squash Soup Recipe


Layne’s Butternut Squash Soup, Serves 6

1 tablespoon extra-virgin olive oil
1 carrot, diced
1 celery stalk, diced
1 onion, diced
1/8 teaspoon cinnamon, ground
1/8 teaspoon nutmeg, ground
4 cups cubed butternut squash, fresh or frozen
4 cups low-sodium, low-fat chicken broth (or vegetable broth)
1/2 teaspoon fine sea salt (optional)
1/2 teaspoon ground black pepper

Over medium-high heat, heat oil in a large soup pot. Add carrot, celery and onion. Cook until vegetables start to soften and onion turns translucent, 4 to 5 minutes. Add the cinnamon and nutmeg and cook an additional minute to release the flavors of the spices. Add butternut squash, broth, salt (optional) and pepper. Bring to a boil, reduce heat and simmer until squash is fork-tender, about 30 minutes. Use an immersion blender to purée soup. Alternatively, allow the soup to cool and carefully purée in batches in an upright blender.
OPTIONAL: If you have a sweet tooth, stir in 1 cup of unsweetened applesauce into the puréed soup.
Garnish with toasted pumpkin seeds (I like to use tamari-roasted pumpkin seeds) and a dollop of plain non-fat yogurt.

Nutrition facts per serving (288 grams): 85 calories, 2.5 grams fat, 429 milligrams sodium, 2.7 grams dietary fiber, 16.5 grams carbohydrates, 1.2 grams protein, excellent source of vitamins A and C.