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Nutritional Info
  • Servings Per Recipe: 14
  • Amount Per Serving
  • Calories: 168.9
  • Total Fat: 13.6 g
  • Cholesterol: 10.5 mg
  • Sodium: 323.2 mg
  • Total Carbs: 10.0 g
  • Dietary Fiber: 2.2 g
  • Protein: 4.7 g

View full nutritional breakdown of Butternut Squash Soup calories by ingredient
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Butternut Squash Soup

Submitted by: BOOKWERME

Introduction

We enjoy this soup as a main dish...perhaps served with a salad for a complete meal. Chicken can be optional. This is a delicious soup. Vary the "heat" by adjusting amount of crushed red pepper.

Serving size is 1 (one) cup
We enjoy this soup as a main dish...perhaps served with a salad for a complete meal. Chicken can be optional. This is a delicious soup. Vary the "heat" by adjusting amount of crushed red pepper.

Serving size is 1 (one) cup

Number of Servings: 14

Ingredients

    1 butternut squash
    1 red bell pepper, diced
    1/2 cup diced raw onion
    2 T. tomato paste
    1 T. crushed red pepper
    2 chicken breasts (optional - I omit these)
    2 T. coconut oil
    2 cans coconut milk
    1 can water
    1 Qt chicken broth
    1/2 cup half & half
    (for garnish if desired, 1/2 bunch chopped cilantro)

Directions

14 one cup servings

Directions:
1) Melt coconut oil in saucepan
2) Dice chicken, salt and pepper to taste, and brown in melted coconut oil.
3) Remove chicken and set aside. (add more oil if needed...this will change calorie count, though). Add onions and red bell pepper. Saute for a few minutes.
4) add tomato paste. Saute for one minute
5) Add squash; saute for 3 minutes.
6) Add liquid and crushed red pepper. Bring to a boil. Lower heat to simmer cook until squash is very tender.
7) add chicken and cook until chicken is reheated.
8 Add cilantro for garnish just before serving.

My notes: I omit the chicken and the cilantro. (this would also skew the calorie calculations) I also like more onion, but have presented this as the recipe is written. I have tried substituting vanilla rice milk. for the half and half. It tastes fine, but consistency is less dense. Try vanilla almond milk.
(again, calorie adjustments would be required.)

Number of Servings: 14

Recipe submitted by SparkPeople user BOOKWERME.






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