Mayo Clinic Health Library

Recipe: Roasted squash soup

Updated: 09-21-2012

Dietitian's tip: Roasting squash intensifies its natural sweetness.

Ingredients

Serves: 4

  • 1 small butternut squash
  • 2 teaspoons canola oil, divided
  • 1 cup diced celery
  • 1 1/2 cups diced yellow onion
  • 1 1/2 cups spinach
  • 2 cloves garlic, minced
  • 1 cup diced carrot
  • 4 cups unsalted vegetable stock
  • 1 teaspoon sage
  • 1/2 teaspoon nutmeg
  • 1 teaspoon black pepper

Directions

Cut squash into half-inch pieces, put in a roasting pan and toss with 1 teaspoon of oil. Roast at 400 F for 40 minutes or until brown.

Add remaining oil to a large pot. Add vegetables and saute over medium heat until vegetables are lightly browned. Add stock, spices and squash to pot, and simmer for a few minutes.

Carefully puree soup with a stick blender, or process soup in batches in a blender or food processor. Return pureed soup to pot and bring back to a simmer. Serve.

Nutritional Analysis per serving
  • Calories: 195
  • Total carbohydrate: 38 g
  • Cholesterol: 0 mg
  • Dietary fiber: 7.5 g
  • Monounsaturated fat: 2 g
  • Protein: 4 g
  • Saturated fat: 0.5 g
  • Sodium: 72 mg
  • Sugars: 0 g
  • Total fat: 3 g
  • Trans fat: 0 g
Click to expand tables
Mayo Clinic Healthy Weight Pyramid Servings
Diabetes Meal Plan Exchanges
DASH Eating Plan Servings