Warm up with this beautifully bright soup from Cook Smart, Eat Well. Chef Jen oven-roasts the squash to bring out its natural sweetness before blending it with the veggie-filled broth. To round out this meal, consider a toasted whole wheat pita and apple.
Shopping List: Butternut squash, onion, carrots, celery, vegetable broth, half-and-half
Check For: Olive oil, brown sugar, nutmeg, cinnamon, kosher salt, cornstarch
Servings: 6
Recipe Category: Lunch
Nutritional Information Per Serving (1 cup)
- 130 calories
- 1.5 g total fat
- .5 g saturated fat
- 370 mg sodium
- 28 g carbohydrate
- 3 g fiber
- 2 g protein.
Ingredients
- 4 cups roasted butternut squash
- 1 teaspoon olive oil
- 2 cups chopped onions
- 1 cup chopped carrots
- 1 cup chopped celery
- 1 cup vegetable both
- 2 cups water
- 3 tablespoons brown sugar
- ¼ teaspoon nutmeg
- ½ teaspoon cinnamon
- ¾ teaspoon kosher salt
- ¼ cup cornstarch
- ¼ cup water
- ¼ cup half-and-half
Directions
- Preheat oven to 400° F
- Cut butternut squash in half, remove the seeds and lay skin-side up in a baking pan. Add 4 cups water to the pan. Roast 30-45 minutes until fork easily pierces squash.
- Heat a large soup pot to medium-high heat. Add the olive oil, followed by the chopped vegetables. Sauté 5-10 minutes until soft and tender (you may need to reduce the heat.)
- Add vegetable broth, 2 cups water, brown sugar, nutmeg, cinnamon and salt.
- Let soup simmer about 15 minutes. Add the roasted squash.
- Remove from heat and let cool slightly. Transfer small amounts at a time to a blender. Puree the entire batch of soup.
- Return mixture to the soup pot and bring to a boil.
- Mix together the cornstarch and ¼ cup water and slowly add (about 1 tablespoon at a time) to the boiling soup, whisking until thickened. When desired consistency is achieved, add the half-and-half and serve.
Additional References and Notes:
- The brown sugar in the recipe helps pull out the sweet undertones of the butternut squash.
- If you prefer a savory flavor, swap out the cinnamon and nutmeg, and add chopped fresh sage or thyme near the end of cooking.
Relevant reading
The Mayo Clinic Diabetes Diet, 3rd Edition
This adaptation of the #1 New York Times bestselling book, The Mayo Clinic Diet, provides those living with type 2 diabetes a simple and straightforward guide to losing weight and keeping it off.
