Heart-Healthy Creamy Butternut Squash Soup
Indulge in the velvety goodness of our Heart-Healthy Creamy Butternut Squash Soup, a comforting bowl of nourishment that's as delicious as it is nutritious. Crafted with naturally sweet butternut squash, aromatic garlic, and a touch of warm nutmeg, this soup offers a delightful depth of flavor without heavy cream. Instead, unsweetened almond milk lends its creaminess, making it a dairy-free, low-fat option perfect for those focused on heart health. Packed with wholesome ingredients like fresh thyme, carrots, and low-sodium vegetable broth, it's a warming meal that's easy to prepare in under an hour. Serve it as a light solo dish or pair it with whole-grain bread for a satisfying, cozy dinner the whole family will love. Perfect for meal prep and ideal for fall, this nutrient-rich soup is the ultimate way to savor seasonal flavors while embracing wellness.
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Recipe Information
Ingredients
- 2 pounds butternut squash
- 2 tablespoons extra-virgin olive oil
- 1 medium, chopped yellow onion
- 3 cloves, minced garlic
- 1 medium, chopped carrot
- 4 cups low-sodium vegetable broth
- 0.25 teaspoons nutmeg
- 0.5 teaspoons, adjust to taste sea salt
- 0.25 teaspoons black pepper
- 1 teaspoon fresh thyme leaves
- 1 cup unsweetened almond milk
Instructions
Peel and deseed the butternut squash. Cut it into 1-inch cubes.
In a large pot, heat the olive oil over medium heat.
Add the chopped onion and carrot to the pot and sauté for about 5 minutes until the onion becomes translucent.
Stir in the minced garlic and cook for an additional 1-2 minutes until fragrant.
Add the cubed butternut squash to the pot and stir to coat with the olive oil and aromatics.
Pour in the vegetable broth, ensuring all the squash is almost covered. If needed, add a bit more broth or water.
Stir in the nutmeg, sea salt, black pepper, and fresh thyme leaves.
Bring the mixture to a gentle boil, then reduce the heat to low, cover, and let it simmer for about 20-25 minutes, or until the squash is tender.
Remove the pot from the heat. Using an immersion blender, puree the soup directly in the pot until smooth. Alternatively, carefully transfer the soup to a countertop blender in batches and puree until smooth.
Return the pureed soup to low heat and stir in the unsweetened almond milk. Heat gently, ensuring the soup is warm but not boiling.
Taste and adjust the seasoning with more salt and pepper if necessary.
Serve hot. Optionally, garnish with additional thyme leaves or a drizzle of olive oil for extra flavor.
Nutrition Facts
Calories |
783 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.3 g | 40% | |
| Saturated Fat | 4.4 g | 22% | |
| Polyunsaturated Fat | 0.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1947 mg | 85% | |
| Total Carbohydrate | 127.1 g | 46% | |
| Dietary Fiber | 33.6 g | 120% | |
| Total Sugars | 28.8 g | ||
| Protein | 12.0 g | 24% | |
| Vitamin D | 2.2 mcg | 11% | |
| Calcium | 897 mg | 69% | |
| Iron | 7.4 mg | 41% | |
| Potassium | 3813 mg | 81% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
