Tag Archives: winter

Butternut Squash Soup

Butternut Squash Soup

When you start to see leaves turn golden colour you know we are in fall the season and you’ll see plenty of different varieties of squash and pumpkins showing up in markets. It’s time to stock your cellar with them as they will get you through the fall and winter season. Cooking with them is easy as they are high in potassium, fibre and it will fill you up with good calories and suitable for people with Diabetes, CVD, Celiac and Vegan diet. Here is a staple recipe as your family will enjoy the soup through the cold months.







Cooking time 40 min       Prep time 15 min              Serves 12

Chef’s Notes: This soup freezes well, make large quantities and store in the freezer for future use!

Butternut Squash Soup

Butternut Squash Soup


1 tbsp vegetable oil

2 lbs Squash (medium sized) peeled, seeded and cubed

4 cups vegetable stock (low sodium)

1 large onion, chopped

2 celery stocks, chopped

2 large carrots, chopped

1 cinnamon stick

2 bay leaves

Salt and pepper for taste


  1. In a large stock pot heat the oil and add onion, celery and carrots and sauté well
  2. Add cinnamon and bay leaves, and sauté for another minute
  3. Add squash and sauté another minute
  4. Add stock and bring it to a boil and simmer for 40 minutes or until squash is tender
  5. Season the soup with salt and pepper
  6. Cool the soup, take out cinnamon stick and bay leaves
  7. In batches puree the soup in a blender and incorporate all the soup and add additional stock/water to desired consistency
  8. Garnish with toasted pumpkin seed or pumpkin oil and serve warm

Nutritional Analysis per 1 serving (8 oz/1 cup): Calories 83; Fat 2g; Fibre 2g; Carb 14g; Sodium 103 mg; Protein 3g