Low Fat Butternut Squash Soup
Warm, comforting, and delightfully creamy, Low Fat Butternut Squash Soup is a wholesome recipe that transforms simple ingredients into a bowl of pure goodness. This lighter twist on a classic is packed with rich flavors from sweet butternut squash, aromatic garlic, and earthy thyme, all simmered in low-sodium vegetable broth. The addition of low-fat milk creates a velvety texture without the heavy cream, making it the perfect guilt-free indulgence for any meal. This healthy soup is easy to prepare in under an hour, requiring just a handful of pantry staples. Serve it as a cozy appetizer or a satisfying lunch, topped with a sprinkle of nutmeg or fresh thyme for a vibrant finish. Whether you're watching your calories or simply craving a healthy comfort food, this low-fat butternut squash soup is sure to please.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 1 medium squash (about 2 pounds) butternut squash
- 1 teaspoon extra virgin olive oil
- 1 medium, chopped onion
- 2 cloves, minced garlic
- 1 medium, chopped carrot
- 1 stalk, chopped celery
- 4 cups low sodium vegetable broth
- 0.25 teaspoon ground nutmeg
- 0.25 teaspoon ground black pepper
- 0.5 teaspoon salt
- 1 teaspoon, chopped fresh thyme
- 1 cup low-fat milk
Instructions
Start by peeling the butternut squash with a sharp vegetable peeler. Cut it in half, remove the seeds with a spoon, and then chop the squash into cubes about 1-inch in size.
In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes or until they become soft and translucent.
Add the minced garlic to the pot and cook for another 1 minute until fragrant.
Stir in the chopped carrot and celery, allowing them to cook for about 3 minutes.
Add the cubed butternut squash to the pot and stir everything together.
Pour the vegetable broth into the pot, ensuring it covers the vegetables. Increase the heat to bring the mixture to a boil.
Once boiling, reduce the heat to low, cover the pot, and let it simmer for about 20 minutes or until the butternut squash is tender.
Using an immersion blender, puree the soup directly in the pot until it's smooth and creamy. Alternatively, carefully transfer the soup in batches to a blender and blend until smooth. Be cautious of steam when blending.
Return the soup to the pot if using a blender, and stir in the ground nutmeg, black pepper, salt, and fresh thyme.
Add the low-fat milk to the soup and gently reheat over low-medium heat until it reaches your desired serving temperature. Do not boil.
Taste and adjust seasonings as needed. Serve hot, garnished with additional thyme or a sprinkle of nutmeg, if desired.
Nutrition Facts
Calories |
766 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.5 g | 26% | |
| Saturated Fat | 5.3 g | 26% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 19 mg | 6% | |
| Sodium | 1948 mg | 85% | |
| Total Carbohydrate | 141.2 g | 51% | |
| Dietary Fiber | 33.6 g | 120% | |
| Total Sugars | 42.3 g | ||
| Protein | 23.3 g | 47% | |
| Vitamin D | 2.5 mcg | 13% | |
| Calcium | 784 mg | 60% | |
| Iron | 7.6 mg | 42% | |
| Potassium | 3834 mg | 82% | |
*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.
