Butternut Squash Soup

Vegetarian
Gluten Free
Popular
Health score
17%
Butternut Squash Soup
60 min.
4
237kcal

Suggestions


Butternut squash soup is the perfect warm embrace for your taste buds as the cooler months approach. This delightful soup offers a rich, creamy texture and a harmonious blend of sweet and savory flavors that is sure to impress your family and friends. Whether you're seeking a cozy starter for a dinner party or a comforting snack on a chill evening, this vegetarian and gluten-free recipe ticks all the boxes.

The main star of this dish, the butternut squash, is not only delicious but also packed with nutrients, making it an ideal choice for health-conscious eaters. Combined with tart green apples, aromatic onions, and a hint of earthy spices, each sip of this soup is a journey through a warming autumn garden. The addition of fresh parsley and chives enhances the flavor profile, while a dollop of sour cream adds a luxurious touch that takes the experience to a whole new level.

In just 60 minutes, you can create a meal that serves four hearty portions, each brimming with 237 kcal of comforting goodness. Perfect for any time of day, from a sophisticated starter to an afternoon snack, this butternut squash soup will quickly become a beloved staple in your kitchen. So grab your pot and blender, and let's dive into this deliciously wholesome culinary adventure!

Ingredients

  • cup onion yellow chopped
  • 0.8 cup celery chopped
  • 0.8 cup carrots chopped
  • tablespoons butter unsalted
  • cups butternut squash peeled chopped (see How to Peel and Cut a Butternut Squash)
  • large baking apples are apples that have a sweet-tart balance and hold their shape when green cored peeled chopped (squash to apple ratio should be 3:1)
  • cups chicken stock see (or vegetable broth)
  • cup water 
  • inches p of nutmeg 
  • servings parsley fresh chopped
  • servings chives chopped
  • Dash paprika smoked
  • servings cup heavy whipping cream sour

Equipment

  • pot
  • blender
  • immersion blender

Directions

  1. Sauté onion, carrot, celery in butter:
  2. Heat a large thick-bottomed pot on medium-high heat. Melt the butter in the pot and let it foam up and recede.
  3. Add the onion, carrot, and celery and sauté for 5 minutes. Lower the heat if the vegetables begin to brown.
  4. Add the butternut squash, apple, broth, and water. Bring to boil. Reduce to a simmer, cover, and simmer for 30 minutes or so, until the squash and carrots have softened.
  5. Purée the soup: Use an immersion blender to purée the soup, or work in batches and purée the soup in a stand blender.
  6. Add seasonings:
  7. Add pinches of nutmeg, cinnamon, and cayenne.
  8. Add salt and pepper to taste.
  9. Garnish with chopped fresh parsley or chives and, if you want, a dollop of sour cream.

Nutrition Facts

Calories237kcal
Protein5.52%
Fat29.55%
Carbs64.93%

Properties

Glycemic Index
68.71
Glycemic Load
4.77
Inflammation Score
-10
Nutrition Score
23.186087289582%

Flavonoids

Cyanidin
0.88mg
Peonidin
0.01mg
Catechin
0.72mg
Epigallocatechin
0.14mg
Epicatechin
4.2mg
Epicatechin 3-gallate
0.01mg
Epigallocatechin 3-gallate
0.11mg
Apigenin
9.16mg
Luteolin
0.35mg
Isorhamnetin
2.07mg
Kaempferol
0.6mg
Myricetin
0.62mg
Quercetin
10.54mg

Nutrients percent of daily need

Calories:237.19kcal
11.86%
Fat:8.51g
13.09%
Saturated Fat:4.91g
30.7%
Carbohydrates:42.09g
14.03%
Net Carbohydrates:34.65g
12.6%
Sugar:15.5g
17.22%
Cholesterol:22.13mg
7.38%
Sodium:1003.27mg
43.62%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.58g
7.16%
Vitamin A:27577.1IU
551.54%
Vitamin K:81.01µg
77.16%
Vitamin C:57.64mg
69.87%
Fiber:7.44g
29.75%
Potassium:1030.84mg
29.45%
Manganese:0.57mg
28.27%
Vitamin E:3.65mg
24.36%
Vitamin B6:0.46mg
22.84%
Magnesium:87.95mg
21.99%
Folate:85.53µg
21.38%
Vitamin B1:0.27mg
17.7%
Calcium:151.58mg
15.16%
Vitamin B3:3.01mg
15.06%
Phosphorus:114.46mg
11.45%
Iron:2.06mg
11.44%
Vitamin B5:1.11mg
11.09%
Copper:0.22mg
11.08%
Vitamin B2:0.12mg
7.22%
Zinc:0.6mg
3.99%
Selenium:1.89µg
2.7%