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Low Fat Butternut Squash Soup Autumn Comfort Food

Joan Young By Joan Young on
Badge: Editor | Level: 34 | Food & Drink Expertise:
prepare squash for cooking

I love the smooth texture and rich flavor of butternut squash. Over the years I’ve collected and altered several recipes that use it in various ways, and this creamy soup is one of my favorites. Served with cornbread and a green salad, it’s a satisfying meal. It’s also quite easy, for a homemade soup.

Here are the ingredients:

1 medium to large butternut squash

4 c. broth- chicken or vegetable

2 T. dried parsley flakes

1 t. marjoram

1/4 t. pepper

1 to 1 ½ c. plain low-fat yogurt

2 T. molasses

1/4 t. cinnamon

dash nutmeg

salt to taste

Begin by cooking the squash. This can be done in the oven or microwave. I use the microwave because it’s faster and doesn’t use as much energy (unless you need to cook several squash).

Cut the squash into sections, halves or quarters is fine, and scoop out the seeds and stringy pulp. Put about an inch of water in the bottom of a baking dish and place the squash, cut side down, in the water.

Microwave till the flesh is soft- about 15 minutes


Bake at 350 F till the flesh is soft- about 1 hour

Scoop out the cooked flesh and discard the skins, and any remaining cooking water

In a heavy saucepan, combine the stock, squash, parsley, marjoram and pepper. Simmer for about 10 minutes just to be sure the squash is cooked evenly and thoroughly, which may be a bit lumpy after the baking/microwaving.

Put the cooked mixture in the blender and puree. Be careful blending hot liquids! Don’t put the top on tight or you will have a real mess- the pressure created by agitating the hot soup will blast it all over the kitchen.

Add the yogurt and puree just a little more, only enough to remove any lumps.

Return the mixture to the saucepan, add molasses, cinnamon, nutmeg, and salt if desired. Heat through and serve.

This makes enough for about four to five servings of 12 ounces each (depends a little on the size of the squash)

Each serving has about 250 calories, and is surprisingly filling.

Butternut squash, as a yellow vegetable, is loaded with vitamins A and C. It has more Omega 3 than Omega 6, which is the recommended balance, but most foods have more Omega 6. It is rich in antioxidants, and contains a significant portion of fiber. One serving provides over 10% of the recommended daily amounts of potassium, magnesium, and vitamin B6. Some nutritionists even call it a “power food.” Not bad for something that tastes so good!

If you make your own soup stock, with no added salt, this Butternut Squash Soup can be a very-low-sodium food as well.