Butternut Squash Soup: A Delicious AND Healthy Thanksgiving Appetizer!


As Thanksgiving approaches, so too does the planning on who will be bringing along what classic dish to dinner. If you happen to get appetizer duty this year, why not consider making butternut squash soup–a dish that’s not only mouthwateringly delicious, but also nutritious!


For those looking to make the heart-friendly choice, butternut squash is both low in fat and high in dietary fiber. It’s also jam-packed with potassium, vitamin B6, and antioxidants. And as if that wasn’t enough, butternut squash’s color showcases it’s star health perk: a generous dose of carotenoids. That means beta-carotene (which is converted into vitamin A) and close to half of your necessary daily amount of vitamin C!

1 butternut squash (2-3 lbs)
2 TBSP unsalted butter
1 medium onion
6 cups chicken stock
nutmeg, salt & pepper

*Please note this recipe serves 6. For a big family feast, we recommend doubling or even tripling the recipe!

1. Peel and seed the squash and cut into approx. 1 inch chunks. Chop the onion into bite-sized pieces.
2. In a large pot, melt the butter. Add your chopped onion and cook on med-high until translucent (should take about 8 minutes).
3. Add the squash chunks and chicken stock to the pot. Bring to a simmer and cook for about 15 to 20 minutes until tender.
4. Remove the squash chunks with a slotted spoon and purée in a blender or food processor.
5. Return the squash purée to the pot and mix well. Season with salt, pepper and nutmeg (to taste) and serve!

Nutritional Information (for original serving size)
Calories: 125
Total Fat: 5 g
Saturated Fat: 2.5 g
Protein: 3 g
Total carbohydrates: 19 g
Sugar: 4 g
Fiber: 3.5 g
Cholesterol: 10 mg
Sodium: 1044 mg

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