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Low Fat Butternut Squash Soup Recipe

Updated on March 30, 2013
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Kathy is a busy mom of two teens who loves to cook tasty and simple food for her family and friends.

Low fat butternut squash soup
Low fat butternut squash soup | Source

If you're trying to eat healthier, making homemade soup can be a great way to help accomplish your goals.

Eating soup before your meal, or as part of your lunch or dinner can help fill you up and be an excellent way to ensure you are eating lots of healthy vegetables.

This low fat butternut squash soup recipe uses simple ingredients. It's smooth and creamy, but low in fat because it doesn't use any milk or cream. The creaminess comes from the squash itself.

Even though I don't eat a lot of curry, I found that the addition of a small amount of curry to this recipe gave the soup a bit of an added kick without being overpowering. If you'd rather not use the curry, you can replace it with one of the other spices suggested below.

Feel free to experiment with this recipe - it's easily adapted for use with a variety of other vegetables.

Cook Time

Prep time: 5 min
Cook time: 35 min
Ready in: 40 min
Yields: 4 servings
Butternut squash
Butternut squash | Source

Ingredients for Low Fat Butternut Squash Soup

  • 1 tsp olive oil
  • 1 small onion
  • 3 cups stock (*see note below)
  • 3 cups butternut squash, peeled and cubed
  • 1 Tablespoon maple syrup
  • 1/2 teaspoon curry powder
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon sea salt

Rate this recipe

5 stars from 1 rating of Low Fat Butternut Squash Soup

* I used homemade turkey stock for my soup, because that is what I had available. You can use any kind of vegetable or chicken broth or stock for this recipe. If using store-bought, I suggest using a low-sodium variety.

Instructions for Making this Soup in a Cuisinart Blend & Serve Soup Maker

  1. Add olive oil and chopped onion to the soup maker blender and put the lid on the blender.
  2. Turn on blender to low setting for 5 minutes.
  3. Add stock, maple syrup and seasonings, and put lid back on. Use 'stir' feature to blend ingredients.
  4. Remove lid and add chopped butternut squash. Replace lid and turn on to "high" heat setting for 30 minutes.
  5. 'Stir' occassionally during the cooking time to help blend ingredients.
  6. After 30 minutes, blend the mixture at setting 1 for approximately 30 seconds, then at setting 2 for 60 seconds, or until soup is smooth.
  7. Serve immediately, or leave on low setting to keep warm until ready to eat.
Cook on high for 30 minutes.
Cook on high for 30 minutes. | Source
Blend and serve!
Blend and serve! | Source

The Soup Maker Blender

I received a Cuisinart Blend and Cook Soup Maker last year, and using it quickly became my favourite way to make homemade soups. Since getting the blender, I find myself making soup much more often that I ever did before.

It's particularly useful for making blended vegetable soups like this one. Because you cook and blend everything in one machine, making soup is quick and easy, and there's fewer dishes to wash.

You can read my full review here, along with a recipe for a light broccoli and potato soup.

Available at Amazon

Cuisinart SBC-1000 Blend-and-Cook Soup Maker, Black
Cuisinart SBC-1000 Blend-and-Cook Soup Maker, Black

My favourite way to make homemade soup - less mess and so easy!

Swirl a spoonful of greek yogurt or sour cream into this soup for a tasty treat.
Swirl a spoonful of greek yogurt or sour cream into this soup for a tasty treat. | Source

Serving suggestions and recipe variations

This soup is delicious as is, but you may want to consider some of the following garnishes or variations:

  • Add a spoonful of sour cream or greek yogurt just before serving
  • Top with roasted pumpkin seeds or sunflower seeds
  • Top with a sprinkle of pecans or walnuts
  • Experiment with different spices - cinnamon, nutmeg, thyme or oregano are a few possibilities to use instead of the curry - or in addition to it
  • Increase or decrease the amount of curry used, depending on your preferences.
  • Chopped apples make a nice addition to this recipe
  • If you would like the soup to be thicker, reduce the amount of stock you use to two cups.

How to Make this Soup without a Soup Maker Blender

You don't have to use a blend and cook blender to make this soup. You can make it very easily using a big pot and a hand blender or traditional blender. Using the ingredients listed above, follow these directions:

  • Add the olive oil and onions to your pot.
  • Sautee onions for a few minutes over low heat.
  • Add the remaining ingredients and put lid on the pot.
  • Bring to a boil, then reduce heat to medium setting.
  • Cook until the squash is soft (approximately 40 minutes.)
  • Let cool slightly, then blend with a hand blender until smooth, or blend in batches in a blender.

Reader Poll

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    • savingkathy profile image

      Kathy Sima 4 years ago from Ontario, Canada

      Thanks for sharing prettynutjob30. If you love squash I'm sure you'll love squash soup!

    • savingkathy profile image

      Kathy Sima 4 years ago from Ontario, Canada

      Thanks Glimmer Twin Fan and Lizam1! I hope you enjoy the soup!

    • prettynutjob30 profile image

      Mary 4 years ago from From the land of Chocolate Chips,and all other things sweet.

      This recipe looks delicious, voted up and shared. I have always loved squash, I never thought of trying it as a soup though. I will definitely be giving this recipe a try.

    • Lizam1 profile image

      Lizam1 4 years ago from Victoria BC

      Lovely recipe - love making soup. Thank you for sharing. I will make this soup.

    • Glimmer Twin Fan profile image

      Glimmer Twin Fan 4 years ago

      This looks delicious and I am looking for lighter recipes. Pinned for later use.

    • savingkathy profile image

      Kathy Sima 4 years ago from Ontario, Canada

      Thanks Rose! I hope you'll try it. I think it tastes even better when you make it yourself. :)

    • randomcreative profile image

      Rose Clearfield 4 years ago from Milwaukee, Wisconsin

      I love butternut squash soup but have never made it myself. This may inspire me! Thanks for the great recipe. Your soup maker looks like a great tool.