Introduction
Are you in search of a nutritious and yummy soup recipe? Then, look no further than butternut squash soup! Not only is it a delicious option, but it also has a low-calorie count, making it perfect for those watching their weight. In this article, we’ll provide you with two different butternut squash soup recipes that are easy to make, filled with flavor, and low in calories.
Recipe 1: Classic Butternut Squash Soup
Ingredients
- 1 medium-sized butternut squash, peeled and cubed
- 1 medium-sized onion, diced
- 2 cloves of garlic, minced
- 4 cups of low-sodium chicken or vegetable broth
- 1/2 cup of heavy cream (optional)
- 2 tablespoons of olive oil
- Salt and pepper to taste
Instructions
- Heat the olive oil in a large saucepan over medium heat. Add the onions and garlic and sauté for 3-4 minutes or until soft.
- Add the cubed butternut squash to the saucepan and stir to combine.
- Pour in the chicken or vegetable broth and bring to a boil.
- Reduce the heat to low and let the soup simmer for 20-25 minutes or until the butternut squash is tender.
- Remove the saucepan from the heat and let it cool for a few minutes.
- Using a blender or immersion blender, blend the soup until it is smooth and creamy.
- Stir in the heavy cream (if using) and season with salt and pepper to taste.
- Serve hot and enjoy!
Nutritional Information
- Serving size: 1 cup
- Calories: 150
- Total fat: 8g
- Saturated fat: 3g
- Cholesterol: 15mg
- Sodium: 80mg
- Total carbohydrates: 18g
- Dietary fiber: 3g
- Sugars: 4g
- Protein: 3g
Cooking Time
Prep time: 10 minutes Cook time: 30 minutes Total time: 40 minutes
Equipment
- Large saucepan
- Blender or immersion blender
Serving Suggestions
Serve with a slice of crusty bread or croutons. Sprinkle with chopped fresh herbs like parsley, thyme, or basil for added flavor and freshness.
Variations
To make this soup vegan, omit the heavy cream and use vegetable broth instead of chicken broth. You can also add other vegetables like carrots or sweet potatoes for added nutrition and flavor.
Substitutions
If you don’t have butternut squash, you can use any other type of winter squash like acorn or kabocha. You can also substitute olive oil with butter or coconut oil.
Storage
Store leftover soup in an airtight container in the fridge for up to 4 days. You can also freeze it for up to 3 months.
Tips
To make peeling and cubing the butternut squash easier, microwave it for 2-3 minutes before cutting. This will soften the skin and make it easier to peel.
Notes
This recipe is a great source of vitamin A, vitamin C, and potassium. It’s also low in calories and high in fiber, making it a perfect option for those trying to lose weight or maintain a healthy lifestyle.
Frequently Asked Questions
Can I use a different type of squash for this recipe?
Yes, you can use any type of winter squash for this recipe, like acorn or kabocha.
Can I make this soup ahead of time?
Yes, you can make this soup ahead of time and reheat it when you’re ready to serve.
Recipe 2: Spicy Butternut Squash Soup
Ingredients
- 1 medium-sized butternut squash, peeled and cubed
- 1 medium-sized onion, diced
- 2 cloves of garlic, minced
- 4 cups of low-sodium chicken or vegetable broth
- 1 can of diced tomatoes
- 1 tablespoon of ground cumin
- 1 tablespoon of chili powder
- 2 tablespoons of olive oil
- Salt and pepper to taste
Instructions
- Heat the olive oil in a large saucepan over medium heat. Add the onions and garlic and sauté for 3-4 minutes or until soft.
- Add the cubed butternut squash to the saucepan and stir to combine.
- Pour in the chicken or vegetable broth and bring to a boil.
- Add the can of diced tomatoes, cumin, and chili powder to the saucepan and stir to combine.
- Reduce the heat to low and let the soup simmer for 20-25 minutes or until the butternut squash is tender.
- Remove the saucepan from the heat and let it cool for a few minutes.
- Using a blender or immersion blender, blend the soup until it is smooth and creamy.
- Season with salt and pepper to taste.
- Serve hot and enjoy!
Nutritional Information
- Serving size: 1 cup
- Calories: 120
- Total fat: 5g
- Saturated fat: 1g
- Cholesterol: 0mg
- Sodium: 160mg
- Total carbohydrates: 19g
- Dietary fiber: 4g
- Sugars: 6g
- Protein: 3g
Cooking Time
Prep time: 10 minutes Cook time: 30 minutes Total time: 40 minutes
Equipment
- Large saucepan
- Blender or immersion blender
Serving Suggestions
Serve with a dollop of plain Greek yogurt or sour cream for added creaminess. Top with chopped fresh cilantro or green onions for added flavor.
Variations
To make this soup vegan, use vegetable broth instead of chicken broth. You can also add other spices like paprika or cinnamon for added flavor.
Substitutions
If you don’t have canned diced tomatoes, you can use fresh diced tomatoes or tomato sauce. You can also substitute olive oil with butter or coconut oil.
Storage
Store leftover soup in an airtight container in the fridge for up to 4 days. You can also freeze it for up to 3 months.
Tips
To make peeling and cubing the butternut squash easier, microwave it for 2-3 minutes before cutting. This will soften the skin and make it easier to peel.
Notes
This recipe is a great source of vitamin A, vitamin C, and potassium. It’s also low in calories and high in fiber, making it a perfect option for those trying to lose weight or maintain a healthy lifestyle.
Frequently Asked Questions
Can I make this soup less spicy?
Yes, you can adjust the amount of chili powder and cumin to make it less spicy.
Can I use a different type of tomato for this recipe?
Yes, you can use fresh diced tomatoes or tomato sauce instead of canned diced tomatoes.
Final Thoughts
Butternut squash soup is a delicious and healthy option for any mealtime. These two recipes are easy to make and perfect for anyone looking for a low-calorie meal. The classic recipe is creamy and comforting, while the spicy version adds a little kick to your taste buds. We encourage you to try both recipes and see which one becomes your new favorite!
