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Butternut Squash Soup


  • 1 small butternut squash
  • 2 large carrots peeled and cut into 1-inch pieces
  • 3 tablespoons olive oil
  • 1 shallot diced
  • 1 garlic clove minced
  • 3 cups low-sodium vegetable or chicken broth
  • salt and pepper to taste
  • 1/4 teaspoon nutmeg
  • 1/2 cup unsweetened soy milk


  1. Peel the the butternut squash with a peeler. Slice off the top and the bottom and discard. Carefully split the squash in half lengthwise. With a spoon, scrape out the seeds. Cube the butternut squash into 1-inch pieces.
  2. Fill a large pot with about 2 inches of water. Place a steamer basket inside and fill with the butternut squash and carrots, and then cover with a lid. Bring the water to boil and steam the contents 30-40 minutes or until tender when pierced with a fork. Discard the water and place the steamed contents into a blender (don’t blend yet).
  3. In a small pan, over medium heat, sauté the olive oil and shallots for 5 minutes. Add the garlic and cook 1 minute. Pour the contents into the blender with the butternut squash/carrot mixture. Add in broth and blend until smooth.
  4. When all the soup is pureed, strain and pour the blended contents back into the large pot. Bring to a low simmer and add the salt, pepper, and nutmeg. Remove from the flame and stir in the soy milk.

Nutrition Information

Calories: 165 | Total Protein: 11g | Total Carbs:  8g | Total Fat: 4g

Adapted with permission from Deliciously Healthy! by ASMBS Foundation.

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