Butternut Squash Soup

Photo by Sang An
Butternut Squash Soup 2.8 283 5 1
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  • Serves 4
  • Hands-On Time
  • Total Time
  • Nutritional Information

    Nutritional Information

    Per Serving

    • Calories 222 calories
    • Fat 3 g
    • Sat Fat 1 g
    • Cholesterol 6 mg
    • Sodium 565 mg
    • Protein 9 g
    • Carbohydrate 44 g
    • Sugar 10 g
    • Fiber 10 g
    • Calcium 2.2 g

To say that something this creamy is good for you may sound dishonest. But it's no lie. When you purée vegetables, they go from ordinary to velvety with the touch of a button.

Puréeing involves two basic steps: simmering the vegetables (say, squash or broccoli, sweet potatoes or cauliflower) until they're tender and blending them with broth until they're smooth. (Adjusting the amount of broth determines whether you end up with a soup or a side dish.) If you want to put a little olive oil in your purée, fine. Wendy Bazilian, R.D., a doctor of public health and a nutrition specialist at the Golden Door Spa in Escondido, California, explains that eating low-fat isn't just about avoiding fat. "It's about choosing fats intelligently," she says, adding that the U.S. Department of Health and Human Services and the U.S. Department of Agriculture recommend that fewer than 35 percent of calories in a typical diet come from fat.


  1. Check 4 leeks (white and light green parts), chopped
  2. Check 1 3-pound butternut squash, peeled and cut into 1-inch pieces
  3. Check 1 bay leaf
  4. Check 5 cups low-sodium vegetable or chicken broth
  5. Check kosher salt and black pepper
  6. Check 2 teaspoons olive oil
  7. Check 1 tablespoon fresh rosemary, roughly chopped
  8. Check 1/4 cup shelled raw pumpkin seeds, roughly chopped (optional)
  9. Check 1 baguette, sliced (optional)


  1. Place the leeks, squash, bay leaf, broth, ¾ teaspoon salt, and ¼ teaspoon pepper in a large saucepan or Dutch oven and bring to a boil.
  2. Reduce heat and simmer, stirring occasionally, until the squash is tender, 10 to 12 minutes.
  3. Remove and discard the bay leaf. Working in batches, puree the soup in a blender until smooth (or use a handheld immersion blender).
  4. Meanwhile, heat the oil in a skillet over medium heat. Add the rosemary and seeds, if desired, and heat, stirring occasionally, until fragrant, 2 to 3 minutes.
  5. Divide the soup among bowls and top with the rosemary mixture. Serve with the bread, if desired.