Low Fat Butternut Squash Soup Recipes

LOW FAT BUTTERNUT SQUASH SOUP

Steps:

• Cut squash into quarters and seed; place in a plastic bag and microwave on HIGH for approximately 5 minutes.
• Remove from bag, peel and chop.
• Place squash, onion, broth, and spices in saucepan and bring to a boil over medium-high heat.
• Reduce heat and simmer for 25 minutes or until squash is fully cooked.
• Remove from heat and puree with a stick blender until smooth.
• Reduce heat on stove to low and slowly stir in plain yoghurt.
• Add more spices if needed.
• Reheat and serve.

APPLE BUTTERNUT SOUP

Steps:

• In a large saucepan coated with cooking spray, cook and stir onion in butter over medium heat until tender. Add garlic; cook 1 minute longer. Add the squash, broth, apple, water, thyme and salt. Bring to a boil. Reduce heat; cover and simmer for 20-25 minutes or until squash is tender. Cool slightly. , In a blender, process soup in batches until smooth. Return all to the pan; stir in cream and heat through (do not boil).

COCONUT BUTTERNUT SQUASH SOUP

Steps:

• To bake the squash, preheat oven to 375 degrees. Cut in half and place halves, cut side up, in a foil-lined, shallow baking dish and cover tightly with more foil. Bake for 30 to 50 minutes, until you can easily pierce the flesh with a knife. Scoop out and set aside.
• Heat about half the oil in a soup pot. Add the onion and sauté over medium-low heat until golden, about 8 to 10 minutes.
• Add the apple, squash, broth and spices. Bring to a steady simmer, then cover and simmer gently until the apples are tender, about 10 minutes.
• Transfer the solids to a food processor with a slotted spoon, in batches if need be, and process until smoothly pureed, then transfer back to the soup pot. Or better yet, simply insert an immersion blender into the pot and process until smoothly pureed.
• Stir in the coconut milk and return the soup to a gentle simmer. Cook over low heat for 5 to 10 minutes, until well heated through. Season with salt and pepper. If time allows, let the soup stand off the heat for an hour or two, then heat through as needed before serving.
• Just before serving, heat the remaining oil in a large skillet. Add the red onions and sauté over low heat until golden and soft.
• Meanwhile, strip the kale leaves off the stems and cut into thin shreds. Stir together with the onions in the skillet, adding just enough water to moisten the surface. Cover and cook over medium heat, stirring occasionally, until the kale is bright green and just tender, about 5 minutes.
• To serve, ladle soup into each bowl, then place a small mound of kale and onion mixture in the center.

EASY BUTTERNUT SQUASH SOUP

Steps:

• In a large saucepan, heat oil over medium heat. Add onion; cook and stir until tender. Add garlic; cook 1 minute longer., Stir in squash, broth, salt and pepper; bring to a boil. Reduce heat; simmer, covered, 10-15 minutes or until squash is tender. Puree soup using an immersion blender. Or cool slightly and puree soup in batches in a blender; return to pan. Add cream; cook and stir until heated through. If desired, garnish with additional heavy whipping cream and crispy sage.