Creamy Butternut Squash Soup

Creamy Butternut Squash Soup

Each serving of creamy butternut squash soup is equal to one and one-third veggie servings.


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Serves: 8 person(s) Change

Preparation Time: 20 mins
Cooking Time: 30 mins

Diabetes-Friendly Recipe Low-Carb Recipe High-Calcium Recipe


  • 2 lb butternut squash, peeled and cut into chunks
  • 4 cup low-sodium, lowfat vegetable broth
  • 1 1/4 cup non-fat sour cream
  • 2 Tbsp butter
  • 1 pinch each of salt and ground black pepper
  • 1/4 tsp cayenne, or to taste
  • 1 cup mushrooms, sliced
  • 1/4 cup 1-inch cut pieces chives


Combine the squash and vegetable broth in a saucepan and bring to a boil over high heat. Reduce the heat to medium, and simmer for about 20 minutes or until the squash is very tender.

Let cool, and then purée the mixture in a blender. (You may prepare the recipe in advance up to this point; you can keep the mixture refrigerated in a covered container for up to 2 days.)

Return the purée to the saucepan and turn the heat to medium-low. Stir in the non-fat sour cream along with the butter, cayenne, and salt and pepper. Cook and stir until heated through (do not boil). Then taste and season, if necessary. Keep warm over low heat.

Meanwhile, heat skillet over moderately high heat until very hot. Spray with cooking spray, then sauté mushrooms, stirring, until golden brown, about 5 minutes. Serve the soup with sautéed mushrooms and chives.

Thanks to Centers for Disease Control and Prevention

Nutritional Info (per serving)

CALORIES 116 cals
Kilojoules 486 kJ
Fat 3.0 g
Saturated Fat 2.0 g
Cholesterol 11 mg
Sodium 293 mg
Carbohydrates 21.8 g
Fiber 2.4 g
Total Sugars 3.3 g
Protein 2.6 g
Calcium 102.0 mg
Note: A dash indicates no data is available.