By Mayo Clinic Staff
![](/-/media/kcms/gbs/patient-consumer/images/2016/04/15/11/58/cc-butternut-squash-soup-222crop.jpg)
Dietitian's tip:
Roasting the squash for this soup gives the best flavor, but you can boil squash if you're in a hurry.
Number of servings
Serves 6
- Weight management
- Low-fat
- Meatless
Ingredients
- 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
Directions
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.
Nutritional analysis per serving
Serving size: 1 cup
- Calories 129
- Total fat 1 g
- Saturated fat 1 g
- Trans fat 0 g
- Monounsaturated fat 0 g
- Cholesterol 4 mg
- Sodium 342 mg
- Total carbohydrate 29 g
- Dietary fiber 4 g
- Total sugars 11 g
- Protein 2 g
- Vegetables 1
- Fats 1/2
- Carbohydrates 1/2
- Starches 1/2
- Nonstarchy vegetables 1/2
- Fats 1/2
- Vegetables 3
- Fats and oils 1/2
Created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program.
May 07, 2024Original article: https://www.mayoclinic.org/healthy-lifestyle/recipes/creamy-butternut-squash-soup/rcp-20197685