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Roasted squash soup

Serves 4

Medically reviewed on Sep 15, 2018

Dietitian Tip

Roasting squash intensifies its natural sweetness.


  • 1 small butternut squash, cut into half-inch pieces
  • 2 teaspoons canola oil, divided
  • 1 cup diced celery
  • 1 1/2 cups diced yellow onion
  • 1 1/2 cups spinach
  • 2 cloves garlic, minced
  • 1 cup diced carrot
  • 4 cups unsalted vegetable stock
  • 1 teaspoon sage
  • 1/2 teaspoon nutmeg
  • 1 teaspoon black pepper


Heat the oven to 400 F. In a roasting pan, toss squash with 1 teaspoon of oil. Roast for 40 minutes or until brown. Set aside.

In a large pot, add the remaining oil, celery, onion, spinach, garlic and carrot. Saute over medium heat until vegetables are lightly browned. Add stock, sage, nutmeg, pepper and roasted squash to the pot, and simmer for a few minutes.

Carefully puree soup with a stick blender, or process soup in batches in a blender or food processor. Return pureed soup to pot and bring back to a simmer. Serve.

Nutritional analysis per serving

Serving SizeAbout 2 cups
Carbohydrate37 g
Cholesterol0 mg
Fiber8 g
Protein5 g
Sodium139 mg
Monounsaturated Fat3 g
Saturated Fat1 g
Total Fat5 g

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