Low Sodium Butternut Squash Soup
Warm, creamy, and full of naturally rich flavor, this Low Sodium Butternut Squash Soup is the perfect comforting dish for healthier eating. Roasted butternut squash takes center stage, bringing out its sweet, nutty complexity, while aromatic garlic, sautéed onion, and a touch of nutmeg deepen the flavor. Low-sodium vegetable broth and unsweetened coconut milk create a silky, satisfying texture without the need for excess salt, making this soup both wholesome and heart-friendly. Fresh thyme adds a subtle herbal finish, transforming simple ingredients into a vibrant, nourishing bowl in under an hour. Perfect for cozy dinners, meal prep, or as a warming appetizer, this soup is proof that a low-sodium recipe can be incredibly delicious.
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Recipe Information
Ingredients
- 2 pounds butternut squash
- 2 tablespoons olive oil
- 1 medium yellow onion
- 3 large garlic cloves
- 4 cups vegetable broth, low sodium
- 1 cup unsweetened coconut milk
- 0.5 teaspoon black pepper
- 0.25 teaspoon ground nutmeg
- 1 teaspoon fresh thyme leaves
Instructions
Preheat your oven to 400°F (200°C).
Peel and cut the butternut squash into 1-inch cubes and place them on a baking sheet.
Drizzle 1 tablespoon of olive oil over the squash and toss to coat evenly.
Roast the squash in the preheated oven for 25-30 minutes, or until the squash is tender and lightly browned.
While the squash is roasting, dice the onion and mince the garlic cloves.
In a large pot, heat the remaining 1 tablespoon of olive oil over medium heat.
Add the diced onion to the pot and sauté for 5-6 minutes until translucent.
Add the minced garlic and sauté for an additional 1-2 minutes until fragrant.
Add the roasted squash to the pot along with the low sodium vegetable broth.
Bring the mixture to a simmer over medium heat and let it cook for 15 minutes.
Using an immersion blender, puree the soup until smooth, or carefully transfer it in batches to a blender.
Stir in the unsweetened coconut milk, black pepper, ground nutmeg, and fresh thyme leaves.
Simmer the soup for another 5 minutes to allow the flavors to meld.
Taste and adjust seasoning if necessary, keeping in mind the low sodium requirements.
Serve hot and enjoy this flavorful, creamy low sodium butternut squash soup.
Nutrition Facts
Calories |
797 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.1 g | 42% | |
| Saturated Fat | 8.6 g | 43% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 650 mg | 28% | |
| Total Carbohydrate | 126.7 g | 46% | |
| Dietary Fiber | 32.0 g | 114% | |
| Total Sugars | 27.6 g | ||
| Protein | 10.7 g | 21% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 923 mg | 71% | |
| Iron | 7.6 mg | 42% | |
| Potassium | 3028 mg | 64% | |
*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.
