Butternut Squash Soup

Butternut Squash Soup(Dairy free, gluten free)

For those of you looking for a low-calorie, healthy way to use butternut squash this season, I say skip the cream, butter, and glutenous thickeners and try this delicious soup instead. We all get enough cholesterol, sodium and inflammation from dairy and white flour products this time of year as it is (have you seen my video on cheese?). So removing dairy and gluten allows you to feel good about what you are eating and lets the squash shine on its own.

I have a few variations on this soup—sometimes I add another squash (like pumpkin or kambucha), sometimes I roast the butternut squash instead of boiling it. So I hope you take this as a starting point and let yourself experiment by adding ingredients and seasonings to make it your own. Or try it just as is—simple and heart warming.

Butternut squash is versatile and creamy which makes it a perfect addition to stews, soups, mashed purees, breads or sweets batters, pies or cakes, or simply roasted eaten hot or cold.

And as a bonus…

Butternut squash is a good source of vitamin E (alpha tocopherol), thiamin, niacin, vitamin B6, folate, calcium and magnesium, and a very good source of vitamin A, vitamin C, potassium and manganese. All this is good news if you are in pain and have inflammation‚Äîthese nutrients work to heal your body including your system and GI track. And to help you stay trim this season, it’s good to remember that 1 cup of butternut squash is only 82 calories… so drink away!

Butternut Squash Soup

Yields: 8 servings


1 small butternut squash soup (about 4 cups cut up in small cubes)
1 medium brown onion
4 cloves of garlic (add two more for the garlic lovers!)
3 liquid oz of olive oil + more to drizzle on top of each plate
3.5 cups stock (preferably chicken but if you are vegan/vegetarian the vegetable one works great as well)
1 Tbsp. paprika
1 tsp. cinnamon
ground chipotle chile pepper to taste
option: for an extra kick, add a dash of ground cayanne pepper
salt and pepper to taste

butternut squash


1. Peel and cut up the butternut squash into cubes

2. Place butternut into pot and add water

3. Boil the butternut cubes until soft (approximately 15 minutes, depending on how large the cubes are). When done, drain the cubes.

4. In the meantime… chop up the onion (doesn’t have to be perfect– since you will blend) and chop up the garlic

5. Gently preheat the 3 ounces of olive oil and saute the onions in the oil on low heat until translucent (don’t use high heat otherwise the oil will burn). Add 1 teaspoon of each salt, pepper and paprika while cooking.

6. Add the garlic (keep the heat low so it doesn’t burn). Saute until soft (about a minute)7. Blend the sauteed onion/garlic mixture with the softened butternut squash and the stock.8. Add the rest of the seasonings and blend again. Blend until desired consistency. Correct seasonings and add more liquid (stock) or olive oil if desired.9. Serve with a drizzle of olive oil and I like to decorate with some cilantro leaves for freshness and color.Note: This soup will taste even better over the next day or two– so feel free to make it ahead of time and reheat when needed (you may need to add a little more liquid after reheating). It also freezes well.
By | 2012-11-28T15:31:53+00:00 November 28th, 2012|Recipes|0 Comments

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