Penn Herb Wellness Guide
Butternut Squash Soup
Kate Miller
Awesome flavor—tantalizingly sweet and spicy.
Ingredients
- 2 Tbs olive oil
- 1 small yellow onion, diced
- 3 carrots, peeled and diced
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/8 tsp crushed red pepper flakes
- 5 cups cubed butternut squash (about 1/2 of a medium squash)
- 1 apple, peeled, cored, and cubed
- 5 cups chicken stock
- 2 Tbs brown sugar
- 2 tsp curry powder
- 1/2 tsp salt
- 1/2 tsp black pepper
- 1/2 cup whole milk
- Optional Garnishes Sliced green onions
- Pita chips
- Crackers
- Additional curry powder
- Sour cream
Directions
- Heat olive oil in a large stock pot. Add onions and carrots. Season with salt, pepper, and crushed red pepper flakes. Cook for 5 minutes.
- Stir in butternut squash cubes and apple cubes. Pour in chicken stock. Bring to a boil, reduce heat, and simmer for about 20 minutes until squash is tender.
- Mash with a potato masher, process with an immersion blender, or blend in a food processor for a thinner consistency. Stir in remaining ingredients until combined. Ladle into bowls and garnish as desired.
Nutrition Facts
Calories 168
Calories from Fat 53 (32%)
(9%)Total Fat 6g
(6%)Saturated Fat 1g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
(2%)Cholesterol 7mg
(22%)Sodium 534mg
(17%)Potassium 586mg
Total Carbohydrate 25g
(12%)Dietary Fiber 3g
Sugars 11g
Sugar Alcohols 0g
(11%)Protein 6g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.
Copyright 2025 TraceGains, Inc. All rights reserved.
Read our healthy recipe definitions.
Learn more about TraceGains, the company.
The information presented here is for informational purposes only and was created by a team of USregistered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2025.