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Golden Butternut Squash Soup


  • 2 tablespoons olive oil
  • 2 cups cubed peeled butternut squash
  • 2 medium carrots, chopped
  • 1 medium sweet red or yellow pepper, chopped
  • 1 medium Gala apple, peeled and chopped
  • 1 small onion, chopped
  • 2 cups water
  • 2 teaspoons vegetable base
  • 1/2 teaspoon salt
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon ground nutmeg
  • 1/4 teaspoon pepper
  • 1-1/2 cups unsweetened almond milk


  • 1. In a large saucepan, heat oil over medium heat. Add squash, carrots, red pepper, apple and onion; cook and stir until crisp-tender, 8-10 minutes. Stir in water, vegetable base and seasonings. Bring to a boil; reduce heat. Simmer, uncovered, until vegetables are tender, 8-10 minutes. Stir in almond milk.
  • 2. Puree soup using an immersion blender. Or, cool soup slightly and puree in batches in a blender; return to pan and heat through.

Nutrition Facts

1 cup: 110 calories, 6g fat (1g saturated fat), 0 cholesterol, 486mg sodium, 15g carbohydrate (6g sugars, 3g fiber), 2g protein. Diabetic Exchanges: 1 starch, 1 fat.


Average Rating: 4.5
  • Butcher2boy
    May 26, 2019
    This soup has been a life-saver lately for a gastric disease has made eating solid food almost impossible. This soup is fantastic! Sometimes I cook up any leftover veggie and cook and puree with the squash. Freezes easily. Tastes great with crumbled bacon.
  • dig1
    Feb 19, 2019
    good one
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