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October 29, 2010 - October 29, 2010

Butternut Squash Soup

Amber Wilson, MS, RD

NewLife Nutrition



When pumpkins and fall colors leave you craving something warm and comforting to eat, try this quick and delicious recipe for butternut squash soup.  A great weeknight dinner, this soup is so savory that you won’t remember it’s healthy.


1 medium-large butternut squash, halved length-wise, seeds removed

1 small onion, chopped

2 garlic cloves, chopped

1 quart low-sodium chicken stock

Chopped fresh sage

Salt and pepper

Olive oil


Heat oven to 400°.  Sprinkle inside of butternut squash halves with salt and pepper and drizzle with olive oil.  Place on baking sheet with the inside of the squash facing down.  Roast in oven until soft and beginning to brown, about 45 minutes.  When squash is cool enough to handle, scoop out the cooked butternut squash and discard the skin.

Heat a large pot over medium heat.  Add 1 Tablespoon of olive oil and sauté onion and garlic, stirring often so that garlic doesn’t burn, about 3 minutes.  Add cooked butternut squash to pan along with 2 cups of chicken stock.  Stir and continue to add stock slowly, until soup reaches desired consistency.

Carefully transfer soup mixture to a blender or food processer (or use an immersion blender right in the pot) and puree soup until smooth (adding more stock if needed).  Return pureed soup to pan and adjust the thickness of the soup by adding more stock as desired.   Increase heat to medium-high and heat soup through.  Add salt and pepper to taste and top with chopped sage.  Enjoy!

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