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Two bowls of Butternut Squash Soup
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Butternut Squash Soup

This smooth Butternut Squash Soup is bright, healthy and packed with flavors from roasted vegetables and savory spices.
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  • 1 3-4 pound butternut squash, halved lengthwise
  • 2 Tbs olive oil
  • 1 tsp salt
  • 1 tsp black pepper
  • 1 tablespoon salted butter
  • 1 yellow onion chopped
  • 1 yellow bell pepper chopped
  • 2 medium carrots peeled and diced
  • 2 garlic cloves minced
  • ½ cup unsweetened apple sauce
  • 4 cups low-sodium chicken or vegetable broth
  • ¼ teaspoon lemon zest
  • ¼ teaspoon ground nutmeg
  • ¼ - ½ tsp red pepper flakes add depending on spice level, optional
  • Optional toppings: heavy whipped cream or half and half chopped scallions, sunflower or pumpkin seeds


  • Preheat oven to 425 degrees F and line a baking sheet with parchment paper. Place the squash onto the baking sheet. Drizzle with one Tablespoon of olive oil then lightly season the flesh with salt and black pepper. Flip the halves so they are flesh side down. Roast for 45 minutes or until tender and browned.
  • Remove the squash from the oven. Set aside for 15 minutes or until cool enough to handle and scoop out seeds.
  • Meanwhile, heat a Tablespoon of olive oil and butter in a large soup pot or skillet over medium-high heat. Sauté the onion, bell pepper, and carrots until soft, about 5-7 minutes. Add the garlic and continue to sauté for 1 minute.
  • Scoop the cooked flesh out of squash and into a blender with the sautéed onion, red pepper and garlic, apple sauce, and half of the broth. Blend until smooth.
  • Pour the puree into a large stock pot along with the remaining broth, lemon zest, nutmeg, a generous pinch of salt, and black pepper. Stir. Bring to a boil, reduce heat, cover, and let simmer for 7 minutes.
  • Ladle into bowls and serve warm. Garnish with optional heavy whipped cream, scallions, and pumpkin or sunflower seeds.

Nutrition Information:

Calories: 1407kcal (70%)Carbohydrates: 263g (88%)Protein: 27g (54%)Fat: 44g (68%)Saturated Fat: 12g (60%)Cholesterol: 30mg (10%)Sodium: 6042mg (252%)Potassium: 8032mg (229%)Fiber: 45g (180%)Sugar: 62g (69%)Vitamin A: 213985IU (4280%)Vitamin C: 684mg (829%)Calcium: 1017mg (102%)Iron: 16mg (89%)