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Creamy butternut squash soup

Medically reviewed on Apr 19, 2018

Serves 6

Dietitian Tip

Roasting the squash for this soup gives the best flavor, but you can boil squash if you're in a hurry.


  • 1 teaspoon olive oil
  • 2 cups chopped onion
  • 1 cup chopped carrots
  • 1 cup chopped celery
  • 4 cups roasted butternut squash
  • 2 cups water
  • 1 cup low-sodium vegetable broth
  • 3 tablespoons brown sugar
  • 3/4 teaspoon kosher salt
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon nutmeg
  • 1/4 cup cornstarch
  • 1/4 cup cold water
  • 1/4 cup half-and-half


Heat the olive oil over medium-high heat in a large soup pot Add the onion, carrots and celery and saute until tender, about 5 to 10 minutes. Add squash, water, broth, brown sugar, salt, cinnamon and nutmeg. Let soup simmer for about 15 minutes. Remove from heat. Place soup in a blender, small amounts at a time. Place a towel over the lid of the blender to avoid the lid popping up. Add blended soup back to soup pot and bring to a boil. In a small bowl, combine the cornstarch and water to make a slurry. Add 1 tablespoon of cornstarch slurry at a time to the boiling soup mixture and whisk until the soup reaches desired thickness. Add half-and-half, stir and serve.

Nutritional Analysis (per serving)

Serving Size1 cup
Carbohydrate29 g
Cholesterol4 mg
Fiber4 g
Protein2 g
Sodium342 mg
Monounsaturated Fat0 g
Saturated Fat1 g
Total Fat1 g

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