Heart Healthy Butternut Squash Soup

Name: Heart Healthy Butternut Squash Soup
Total time: 60 min
Yield: 8
Ingredients: 2 Tbsp olive oil; 2 large sweet onion, chopped; 1 carrot, diced; 2 celery stalks, diced; 1 butternut squash, peeled, seeded and chopped; 1 tsp chopped fresh thyme; 1 tsp ground nutmeg; 1/2 tsp salt; 1/2 tsp black pepper; 4 cups reduced-sodium chicken broth (gluten free if needed); 1/3 cup low fat Greek yogurt (gluten free if needed) (optional); 2 Tbsp roasted pumpkin seeds (optional)

(5.0)

By Judy Capodanno

Published 2/7/2022

Dietitian Reviewed: Jane Schwartz, RDN, CLT

Approved for These Diets:

Heart Healthy | Gluten Free | Diabetic

Photo Credit: Baldwin Publishing Staff Photographer

This heart healthy butternut squash soup is a velvety, flavorful dish perfect for cozy meals! Packed with sweet onions, fresh thyme, and tender butternut squash, it’s a low-fat and gluten-free soup that’s both satisfying and heart-smart. Simple to make and full of warmth, it’s ideal as a starter or light meal.

Looking for more comforting options? Check out our Heart Healthy Soup Collection.

Total Time

60 minutes

Servings

8

Calories

115

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Helpful How-To Video

How to Make Butternut Squash Soup

Step 1

In a large saucepan, heat the oil over medium-high heat until hot. Add the onions and cook over medium heat for 10 minutes, or until softened. Add the carrot, celery, butternut squash, thyme, nutmeg, salt and pepper and stir for 1 minute. Add the chicken broth and bring to a boil. Reduce heat and simmer for 30 minutes or until squash is tender. Remove from heat and let cool to room temperature.
Step 2

Transfer mixture to a blender and puree until smooth. Return to saucepan and reheat over low heat before serving. Serve with a dollop of Greek yogurt and sprinkle of pumpkin seeds, if desired.

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Nutrition Facts

Serving Size:

1 cup

115

Calories

5

g

Fat

0

mg

Cholesterol

435

mg

Sodium

14

g

Carbs

0

g

Sat. Fat

2

g

Fiber

5

g

Protein

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Try More Heart Healthy Soup Recipes

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Heart Healthy Butternut Squash Soup

Ingredients

Helpful How-To Video

How to Make Butternut Squash Soup

Step 1

Step 2

Nutrition Facts

Try More Heart Healthy Soup Recipes

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