Super Squarsh Soup

Butternut squashI made yummy-but-healthy butternut squash soup last week. I was inspired by this recipe, but when I showed it to my Mom, she gave me some extra hints which were VERY helpful. Here’s the breakdown:


  • 1 butternut squash (Pick one with a thick neck because that’s where all the meat is.)
  • 1 onion, chopped
  • 2-3 cloves garlic
  • 2 cups chicken stock
  • 1 cup fat-free half and half or low-fat milk
  • Salt & pepper to taste
  • Any or all of the following, depending on your taste preferences:
    • Fresh ginger
    • Cumin
    • Dried thyme
    • Brown sugar
    • Cinnamon


  • Bake the butternut squash so you can easily scoop out its meat
    (A commenter offered simple directions for microwaving the squash which you could try instead.) 

    • Preheat oven to 350°
    • Spray Pam on cookie sheet or baking dish or line with foil
    • Slice squash in half lengthwise
    • Scoop out the seedy, ucky bit from each half
    • Spritz the cut sides of the halves with spray butter
    • Lay halves cut side down in baking dish
    • Toss in peeled cloves garlic
    • Carry dish to oven
    • Add 1/2-1 cup water to dish
    • Bake until you can easily scoop out (with a melon baller or spoon) the meat of the squash (I ended up baking mine for about 40 minutes. Start checking it after a half an hour. You should be able to insert a fork or knife into the meat of the squash and easily remove it without any resistance.)
  • Blend the following ingredients until smooth or otherwise desired consistency (I don’t have a boat motor but would’ve used it instead if I did.)
    • All the scooped-out squarsh meat
    • Garlic
    • Fresh ginger
    • 1 cup chicken stock
  • Meanwhile, saute the onion with a bit of spray butter until it’s translucent
  • Add the blended stock, squash, garlic, and ginger mixture
  • Add remaining stock and seasonings
  • Bring to a boil
  • Add fat-free half and half or low-fat milk
  • Simmer 5-10 minutes
  • Serve

Baking the squash and garlic gives them a lovely, sweet flavor so next time, I won’t add any brown sugar to the recipe. If you don’t like cumin, thyme compliments butternut squash very well. Just a weensy pinch of cinnamon gives the soup a lovely fall aroma and taste. It’s perfect for cool weather. I gave Lean my leftovers and she loved the soup too! It’s a yummy recipe, very low in fat, high in fiber, and SUPER tasty. Enjoy!


One Response to “Super Squarsh Soup”

  1. Amelia Says:

    I made the soup. I used real cream, though, and real butter. 🙂

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