Butternut Squash Soup Base

Butternut Squash Soup Base
Yield: 10 cups Active Time 25 mins Total Time 1 hr 5 mins


  • 3 pounds butternut squash, peeled, seeded, and cut into 1/2 to 3/4-inch pieces
  • 1 large onion, coarsely chopped (1 cup)
  • 3 tablespoons extra virgin olive oil
  • 4 garlic cloves, peeled
  • 4 teaspoons fresh thyme leaves
  • 1 teaspoon salt
  • 3/4 teaspoon freshly ground black pepper
  • 6 cups low sodium chicken or vegetable broth

Make It

1. Preheat oven to 425 degrees F. In a very large bowl combine squash, onion, oil, garlic, thyme, salt, and pepper. Toss to coat. Arrange in a single layer in two 15x10x1-inch baking pans. Bake for 30 to 40 minutes, until the squash is tender, turning once halfway through.

2. In a food processor combine the cooked squash mixture and 2 cups of the broth. Cover and process until smooth.

3. In a large pot combine the pureed squash mixture and the remaining 4 cups broth. Heat through. Store in an airtight container for up to 3 days or in the freezer for up to 3 months.


Curried Squash Soup
  • In a large pot combine the squash base, two 15 oz. cans chickpeas, rinsed and drained; 2 Tbs. curry powder; 1/2 tsp. ground ginger; and 1/2 tsp. ground cumin. Bring to a boil. Stir in 6 cups fresh baby spinach just before serving. If desired, top each serving with a dollop of plain Greek yogurt.
  • Nutrition analysis per serving: 306 calories, 11 g protein, 51 g carbohydrate, 9 g total fat (1 g sat. fat), 0 mg cholesterol, 12 g fiber, 9 g total sugar, 520% Vitamin A, 99% Vitamin C, 652 mg sodium, 19% calcium, 24% iron
Chunky Italian Squash Soup
  • Make the squash base as directed except reserve 3 cups cooked vegetables before processing. In a large pot combine the squash base; reserved cooked vegetables; two 15 oz. cans reduced sodium cannellini beans, drained and rinsed; and 1 Tbs. snipped fresh sage. Heat over medium heat until very hot, about 10 minutes. Meanwhile, in a large skillet, cook 6 thin slices prosciutto over medium heat until crisp. Coarsely crumble prosciutto. Stir half the prosciutto into the soup. Top soup with remaining prosciutto and additional sage.
  • Nutrition analysis per serving: 305 calories, 14 g protein, 50 g carbohydrate, 8 g total fat (1 g sat. fat), 6 mg cholesterol, 11 g fiber, 6 g total sugar, 484% Vitamin A, 87% Vitamin C, 847 mg sodium, 20% calcium, 28% iron
Apple Cinnamon and Squash Soup
  • In a large pot combine the squash base; 1 large apple, peeled and coarsely shredded; and 3/4 tsp. ground cinnamon. Heat over medium heat until hot, about 10 minutes. Top with additional apple slices.
  • Nutrition analysis per serving: 218 calories, 5 g protein, 39 g carbohydrate, 7 g total fat (1 g sat. fat), 0 mg cholesterol, 7 g fiber, 12 g total sugar, 483% Vitamin A, 90% Vitamin C, 469 mg sodium, 13% calcium, 13% iron

Nutrition Facts

Amount Per Serving: cal. (kcal): 112, Fat, total (g): 4, chol. (mg): , sat. fat (g): 1, carb. (g): 19, Monounsaturated fat (g): 3, Polyunsaturated fat (g): , Trans fatty acid (g): , fiber (g): 3, sugar (g): 4, pro. (g): 3, vit. A (IU): 14482, vit. C (mg): 31, Thiamin (mg): , Riboflavin (mg): , Niacin (mg): 2, Pyridoxine (Vit. B6) (mg): , Folate (µg): 40, Cobalamin (Vit. B12) (µg): , sodium (mg): 281, Potassium (mg): 511, calcium (mg): 73, iron (mg): 1, Percent Daily Values are based on a 2,000 calorie diet.