Project Description

Butternut Squash SoupThis creamy and yummy sunshine color, high fiber soup might be just what you need on a crisp autumn day!


1 medium butternut squash
1 yellow onion, chopped
2 cloves garlic, smashed or minced
2 Tbsps. olive oil
1 ¼ cup 1% milk
¼ tsp. cayenne pepper


Cut the squash into wedges or in half. Scoop out seeds, cut off the rind, and dice the squash.
Heat the oil in a large skillet over medium-high heat. Add the squash, onion, and garlic. Sauté until lightly browned and that the squash is cooked through.
Place the cooked squash in a blender and add the milk and cayenne. Blend 3-5 minutes until the mixture is smooth.
You may add vegetable broth until you reach your desired consistency.
Top with low-fat shredded cheese or roasted pumpkin seeds.

Makes 4 servings. Approximately 190 calories, 7 grams fat, 28 grams carbohydrates, 5 grams protein, and 7 grams fiber.