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Creamy butternut squash soup

May 7, 2024
Recipe

Roasting the squash for this soup gives the best flavor, but you can boil squash if you're in a hurry.

Serves 6

Roasting the squash for this soup gives the best flavor, but you can boil squash if you're in a hurry.


Heat the olive oil over medium-high heat in a large soup pot Add the onion, carrots and celery and saute until tender, about 5 to 10 minutes. Add squash, water, broth, brown sugar, salt, cinnamon and nutmeg. Let soup simmer for about 15 minutes. Remove from heat. Place soup in a blender, small amounts at a time. Place a towel over the lid of the blender to avoid the lid popping up. Add blended soup back to soup pot and bring to a boil. In a small bowl, combine the cornstarch and water to make a slurry. Add 1 tablespoon of cornstarch slurry at a time to the boiling soup mixture and whisk until the soup reaches desired thickness. Add half-and-half, stir and serve.


  • 1 teaspoon olive oil
  • 2 cups chopped onion
  • 1 cup chopped carrots
  • 1 cup chopped celery
  • 4 cups roasted butternut squash
  • 2 cups water
  • 1 cup low-sodium vegetable broth
  • 3 tablespoons brown sugar
  • 3/4 teaspoon kosher salt
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon nutmeg
  • 1/4 cup cornstarch
  • 1/4 cup cold water
  • 1/4 cup half-and-half

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) 1/2 Fats and oils Fruits Grains and grain products Meats, poultry and fish Nuts, seeds and dry beans Sweets 3 Vegetables

Diabetes Meal Plan Choices

1/2 Fats Dairy foods (low-fat or fat-free) Fruits Meat and meat substitutes Milk and milk products 1/2 Nonstarchy vegetables 1/2 Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

1/2 Carbohydrates 1/2 Fats Fruits Protein and dairy Sweets 1 Vegetables

Nutritional analysis per serving

Calcium 129 Calories 29 g Total carbohydrate 4 mg Cholesterol 4 g Dietary fiber 0 g Monounsaturated fat Potassium 2 g Protein 1 g Saturated fat 1 cup Serving size 342 mg Sodium 1 g Total fat