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Butternut Squash Soup Recipe

Product Wellness Keys
  • Fat Free
  • Fruits - Vegetables
  • Heart Healthy
  • Gluten Free
  • High Calcium
  • High Fiber
  • Lactose Free
  • Low Calorie
  • Low Fat
  • Low Sodium
  • Sugar Free
  • Vegan
  • Lean
  • Whole Grain
  • Diabetes
  • High Calorie
Read more about Wellness Keys
Nutritional Info
Each serving (1 cup) contains 100 calories, 16 g carbohydrate, (2 g fiber), 1 g protein, 4 g fat, (1 g saturated fat), 0 mg cholesterol, and 410 mg sodium.
  • Calories per Serving: 100
  • Makes: 14 cups
  • Active Time: 25 minutes
  • Total Time to Make: 45 minutes



Make This First

You'll Need

Stockpot, Blender


  1. Heat olive oil in stockpot on MED. Add onions, leeks, celery, garlic, and bay leaves; season with salt and pepper. Cook, stirring, 10 min until softened but not browned.
  2. Add squash and stock. Increase heat to MED-HIGH. Bring to a simmer; cover, vented. Reduce heat to LOW; simmer 20-25 min.
  3. Turn off heat. Remove bay leaves. Stir in maple syrup. Working in batches, add soup to blender. Puree until smooth, pouring pureed soup into another pot. Taste and adjust seasonings.
  4. Ladle soup into warmed serving bowls. Garnish each serving with 1 tsp pumpkin seeds and a drizzle of pumpkin seed oil. 
Chef Tips
  • For greater convenience, soup can be pureed in stockpot with stick blender. 

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