Butternut Squash Soup



  • 2 tablespoon olive oil, plus more for serving
  • 1 medium onion, chopped
  • 2 cloves garlic
  • 1/2 teaspoon ground coriander
  • 1/4 teaspoon crushed red pepper, plus more for serving
  • 1 tablespoon chopped ginger
  • 1 small butternut squash (1 1/2 pounds), peeled, cut into 1-inch cubes
  • 1 quart low-sodium chicken broth
  • 2 teaspoon fresh lemon juice


1. Heat oil in a large saucepan over medium heat. Add onion and garlic; cook, stirring occasionally, until tender, 6-8 minutes. Add coriander, crushed red pepper, and ginger; cook, stirring, 1 minute. Stir in squash, broth, and lemon juice; bring to a boil. Reduce heat to a simmer and cook 10 minutes or until squash is tender.

2. Working in batches, transfer soup to a blender and blend until smooth (or blend in the pan with an immersion blender). To serve, drizzle soup with a small amount of olive oil and sprinkle with crushed red pepper, if desired.

  • Prep Time:
  • Cook Time:
  • Total Time:
  • Yield: Makes 4 servings (1 serving: about 1 cup)

Nutritional Information

Calories per serving: 148
Fat per serving: 7g (sat 1g, mono 4.9g, poly 0.8g)
Cholesterol per serving: 0mg
Protein per serving: 4mg
Carbohydrate per serving: 20g
Sugars per serving: 4g
Fiber per serving: 5g
Sodium per serving: 78mg

Good to Know

Creamy, comforting, and packed with beta-carotene, this soup makes a deliciously light lunch or a perfect start to a warming meal.

CarbLovers Diet Cookbook