Soupvember: Butternut Squash Soup Recipe

by: Nutrition November 3, 2013

My absolute favorite time of the year is quickly approaching. Is it Christmas? New Years? My brother’s birthday? NOPE! Soupvember is here!

What a wonderful time of year – it’s getting chilly out and warm foods are a must. So snuggle up and join me this month for a great excuse to chow down. It’ll be…souper (nailed it)!

What is Soupvember?

You may have figured it out from the clever and appropriate title: it’s month-long celebration of one of my favorite foods – soup! I started this holiday three years ago, and it has blossomed into a fun little thing to look forward to during the cold season.

Let’s face it – soup is one of the most versatile meals that has graced our planet throughout history. With numbers like that, the odds of you getting sick of soup are slim to none.

Speaking of slim, I am going to share some of the yummiest (and healthiest) soup recipes of the season with you. Soup can be prepared literally thousands of different ways. To make Soupvember a real success, you must eat soup at least once every day this month. First soup on the docket:Butternut Squash Soup.

This soup is creamy and full of taste. It’s low in fat and cholesterol, and high in fiber and protein. It’s also packed with vitamin A, C, B6, and is rich in manganese and potassium. Use low sodium versions of chicken or vegetable stock to reduce sodium in this recipe.

Butternut Squash

Makes 4 Servings
Adapted from All Recipes

Ingredients

  • 2 tablespoons coconut oil
  • 1 small yellow onion, chopped
  • 1 small red onion, chopped
  • 1 medium carrot, chopped
  • 2 medium potatoes, cubed
  • 1 medium butternut squash – peeled, seeded, and cubed
  • 1 (32 fluid ounce) container low-sodium chicken or vegetable stock
  • 1 garlic clove
  • Salt and freshly ground black pepper to taste

Directions

  1. Heat oil in a large soup pot over medium-high heat.
  2. Add onions, garlic, carrot, celery, potatoes, and squash. Cook until onions are translucent, about 5 minutes.
  3. Pour in enough stock to cover the vegetables and bring to a boil. Reduce heat to low, cover the pot and allow to simmer until squash is tender, about 30-40 minutes
  4. Transfer the soup to a blender and blend until smooth. Return to pot and mix in remaining stock to attain consistency. Season with salt and pepper.

Nutrition per serving: 305 calories, 6.8g fat, 60g carbs, 7g protein, 9.5g fiber

Photo credit: justmalia

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Debbie spends her time at the Anytime Fitness corporate office writing and designing web content for the brand’s fabulous franchisees and staff. She has a B.S. in Dietetics, has been NASM certified in personal training, and specializes in weight loss. Her outlook on health and wellness is driven by her own 120-pound weight loss: she is a realist who doesn’t believe in diets, believes strongly in chocolate, and maintaining a healthy, sustainable balance in life. She takes a passionate interest in mental health, positive body image, and self-love. She’s an avid creator of music and mother of cats. She also can’t keep plants alive.