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Healthy Butternut Squash Soup
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Brief Description
Warm, comforting, and healthy, this is one of my favorite winter soups! Swapping out the traditional heavy cream or creme fraiche for some low-fat or fat-free yogurt cuts out unnecessary calories and adds a little extra protein. If you want to make this a vegan soup, just sub vegetable broth for the chicken broth and use light coconut milk in place of yogurt. The one thing I do not recommend skipping or subbing is the nutmeg- it really rounds out the sweet, nutty flavor of the squash and ties the dish together.
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Main Ingredient
Butternut Squash
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Category: Soups
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Cuisine: American
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Prep Time: 0 min(s)
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Cook Time: 0 min(s)
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Recipe Type: Private
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Source:
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Tags:
Seasonal Vegetarian Gluten-Free Dairy-Free Low-Fat Low-Cholesterol Low-carb Vegan
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Notes:
I personally hate chopping onions, which is why I always keep a bag of pre-diced frozen onions on hand. They work just as well as fresh onion in cooked dishes and you can find them in the freezer section of most grocery stores. Best of all, scooping the onions out of the bag won’t make you cry! 2/3 cup of frozen onion equates to about 1/2 of a medium onion.
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Posted By: cmueller5
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Posted On: Jan 31, 2018
Number of Servings:
Ingredients:
- 2 pounds - Butternut squash cut into 1" pieces (do yourself a favor and buy it pre-cut)
- 2 tablespoons - Olive oil plus 1 teaspoon
- - Salt to taste
- - Pepper to taste
- 1/2 - Medium yellow or white onion chopped
- 1 teaspoons - Ground nutmeg
- 4 cups - Chicken broth (I like Better than Bouillon, always have a jar in my fridge! Use veggie broth to make it vegetarian)
- 1 cups - Plain, unsweetened yogurt (if using Greek yogurt, thin it out with a little bit of milk. Use light coconut milk to make it vegan)
- 2 pounds - Butternut squash cut into 1" pieces (do yourself a favor and buy it pre-cut)
- 2 tablespoons - Olive oil plus 1 teaspoon
- - Salt to taste
- - Pepper to taste
- 1/2 - Medium yellow or white onion chopped
- 1 teaspoons - Ground nutmeg
- 4 cups - Chicken broth (I like Better than Bouillon, always have a jar in my fridge! Use veggie broth to make it vegetarian)
- 1 cups - Plain, unsweetened yogurt (if using Greek yogurt, thin it out with a little bit of milk. Use light coconut milk to make it vegan)
Directions:
Set your oven to 400 degrees. Spread the squash in an even layer onto a foil-lined baking sheet and toss with 2 tbsp olive oil and some salt and pepper. Roast for 30-35 minutes, stirring the squash once or twice to keep it from sticking. Remove from the oven when the squash is tender and a nice golden color.
Set a large, heavy pot over medium heat. When the pot is warm, add 1 teaspoon olive oil. Add the onion and the nutmeg and cook, stirring occasionally, until the onions are translucent. Add the roasted squash and the chicken broth (or veggie broth), cover, and simmer for about 10-15 minutes until the squash is extremely tender. Turn off the heat. Use an immersion blender to puree the soup directly in the pot, or use a regular blender and puree in batches and then return the soup to the pot.
Temper 1/2 cup of the yogurt into the soup (save the other half for garnish). You do not need to temper if using coconut milk. Yogurt will normally curdle when mixed with high-temperature liquids, so you can gradually increase the temperature of the yogurt using a technique called tempering. Scoop a little bit of yogurt into a bowl, add a ladle full of soup, and whisk well. Add the rest of the 1/2 cup of the yogurt, mix, then add the mixture to the soup and stir until the yogurt is blended.
Ladle the soup into bowls and serve with a swirl of yogurt and a dash of black pepper.
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