Low Sodium Creamy Butternut Squash Soup
Elevate your soup game with this Low Sodium Creamy Butternut Squash Soup—a comforting, velvety dish packed with flavor and perfect for anyone seeking a heart-healthy option. This recipe features tender roasted butternut squash simmered with aromatic onion, garlic, fresh ginger, and a hint of nutmeg, creating a rich and layered taste profile without relying on heavy salt. Unsweetened almond milk adds a luscious creaminess, while fresh thyme infuses the dish with earthy freshness. Ready in under an hour, this wholesome soup is ideal for cozy meals and makes a nutritious addition to your weekly menu. Perfect for those prioritizing low-sodium recipes, this seasonal favorite is also dairy-free, making it a versatile treat for any occasion.
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Recipe Information
Ingredients
- 2 pounds butternut squash
- 2 tablespoons olive oil
- 1 medium onion
- 3 garlic cloves
- 4 cups low-sodium vegetable broth
- 1 cup unsweetened almond milk
- 0.5 teaspoon ground black pepper
- 0.25 teaspoon nutmeg
- 1 teaspoon fresh thyme
- 1 inch piece fresh ginger
Instructions
Peel the butternut squash, remove the seeds, and chop it into 1-inch cubes for even cooking.
Finely chop the onion and mince the garlic cloves. Peel and grate the fresh ginger.
In a large pot, heat the olive oil over medium heat. Once the oil is shimmering, add the chopped onion and sauté until translucent, about 5 minutes.
Add the minced garlic and grated ginger to the pot. Stir and cook until fragrant, about 1 minute.
Add the cubed butternut squash to the pot along with the low-sodium vegetable broth. Bring the mixture to a simmer over medium-high heat.
Reduce the heat to low, cover the pot, and let the soup simmer for about 30 minutes or until the butternut squash is tender and easily pierced with a fork.
Remove the pot from the heat. Use an immersion blender to blend the soup until it is smooth and creamy. Alternatively, you can use a countertop blender by transferring the soup in batches.
Once blended, return the soup to the pot if using a countertop blender. Stir in the unsweetened almond milk, and add the ground black pepper, nutmeg, and fresh thyme.
Simmer the soup over low heat for an additional 5 minutes, allowing the flavors to meld together.
Taste and adjust seasoning if necessary, keeping to low sodium options. Serve hot, garnished with additional fresh thyme if desired.
Nutrition Facts
Calories |
786 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.3 g | 41% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 3.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 751 mg | 33% | |
| Total Carbohydrate | 124.8 g | 45% | |
| Dietary Fiber | 32.1 g | 115% | |
| Total Sugars | 26.8 g | ||
| Protein | 11.8 g | 24% | |
| Vitamin D | 2.2 mcg | 11% | |
| Calcium | 879 mg | 68% | |
| Iron | 7.6 mg | 42% | |
| Potassium | 3723 mg | 79% | |
*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.
