Creamy Roasted Butternut Squash Soup
A creamy soup that celebrates the flavor of butternut squash!
Prep Time 10 minutes mins
Cook Time 35 minutes mins
Total Time 45 minutes mins
Servings 3 People
Calories 195 kcal
Preheat the over to 400 degree Fahrenheit. Peel and cube butternut squash and spread in a single layer on a baking pan with 3-4 tbsp of water or vegetable broth. Bake in the preheated oven for 25-30 minutes.
While squash is in the oven, heat coconut oil in a soup pot over medium heat. Add sweet onion and cook until translucent (around 2-3 minutes). Add celery and carrots; cook until soft around edges (around 5-8 minutes). Add salt and vegetable broth (or water) and bring it to a gentle boil over medium heat.
Once the squash is cooked, add it to the soup pot along with coarsely chopped cilantro. Cook for 3-5 minutes until the squash is well-blended with rest of the vegetables in the pot.
Keep the soup aside to cool. In the meantime, dry roast pumpkin seeds on an iron skillet (or toaster oven) for 2-3 minutes.
Once cooled, puree the soup in a blender until smooth and creamy. Top with toasted pumpkin seeds and sprinkle with crushed red pepper flakes.
*add or decrease liquid to change the soup consistency to your liking. The amount of liquid in this recipe renders a thick, creamy texture.
**can substitute it with parsley in equal proportion.
Make it low-sodium
This soup can be made with very little or no salt at all. To make it low-sodium decrease salt amount to 1/4-3/8 tsp.
Make it low in fat and saturated fat
- Instead of coconut oil, use olive oil, which is low in saturated fat.
- Instead of 1 tbsp use 1 tsp of pumpkin seeds.
Serving: 1cupCalories: 195kcalCarbohydrates: 27gProtein: 8gFat: 7gSaturated Fat: 2gSodium: 434mgPotassium: 582mgFiber: 6gSugar: 8gVitamin A: 22850IUVitamin C: 42.9mgCalcium: 140mgIron: 2.5mg