Butternut Squash Soup

If you feel like you can’t enjoy festive fall foods because of the number of carbohydrates in them, then you’ll love this low carb butternut squash soup!

Course Soup

Cuisine American

Diet Diabetic, Low Calorie

Prep Time 10

Cook Time 40

Total Time 50

Servings servings

Calories 209kcal

Author Erin Palinski-Wade

Equipment

Baking tray
Cooking pot
Blender

Ingredients

1 tbsp coconut oil
½ butternut squash, cubed
2 carrots, chopped
½ onion, chopped
1 garlic clove
2 cups vegetable broth
1 tsp turmeric
1 bay leaf
1 cup coconut milk
fresh herbs and seeds to serve

Instructions

Preheat the oven to 400º F.
Arrange the butternut squash, carrots, onion and garlic in a tray and drizzle with coconut oil. Season with salt and pepper.
Bake for 25-30 minutes, or until veggies are brown.
Transfer veggies to a pot and add the vegetable broth, turmeric and bay leaf.
Cook for 10 more minutes or until all flavors blend.
Remove the bay leaf, and use an immersion blender to process into a thick cream.
Add the coconut milk to your taste.
Serve with more coconut milk, fresh herbs and seeds.

Notes

Butternut squash is a naturally starchy vegetable, so the serving sizes are small. This soup is perfect as a side to any meal.

Garlic powder and onion powder can be substituted for fresh onion and garlic. Do not use frozen, pre-cut butternut squash as this will significantly impact the flavor.

If you prefer an even lower fat alternative, use nonfat plain Greek yogurt as a swap to the coconut milk. This will offer the same creamy texture, but with no additional fat. Instead, the protein in the Greek yogurt will help to provide a feeling of fullness while balancing blood sugar levels.

Storing: Store in the fridge of up to 3 days or in the freezer for up to 3 months.

To Reheat: Place the soup in a saucepan and stir over medium heat. Or, place in a microwave-safe and warm it up for 2-3 minutes or until hot. If frozen, defrost in the refrigerator overnight before reheating.

Nutrition