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–+ servings

Roasted Butternut Squash Soup

Overhead view of a kidney-friendly, low sodium butternut squash soup
Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings 6 servings
Calories 203kcal
Author Anthony Valentine, Kidney-Friendly Chef

Ingredients

  • 1 Butternut squash, rough chopped
  • ½ Carrot, rough chopped optional
  • ½ Onion, rough chopped
  • 6 Garlic cloves, whole
  • 3 cups Vegetable stock or Water
  • 2 tbsp Maple syrup Alternatively you can use agave or honey
  • 2 tbsp Olive or avocado oil
  • 1 cup Coconut milk
  • ⅓ tsp Cinnamon
  • ⅓ tsp Nutmeg
  • ⅓ tsp Ginger powder optional
  • ½ tsp Salt
  • Freshly cracked black pepper

Instructions

  • Preheat oven to 425℉.
  • Add butternut squash, onions, garlic, carrot, oil, and maple syrup to a large mixing bowl and toss to combine. Add everything to a parchment paper-lined baking sheet ensuring to distribute everything evenly across the pan.
  • Bake for 45 minutes or until butternut squash begins browning.
  • Add everything from Step 2 into a medium-sized pot along with the Vegetable Stock or Water. Using a stick blender, blend until smooth.
  • Add salt, pepper, cinnamon, nutmeg, ginger powder, and coconut milk. Simmer for 15 minutes or until desired consistency is reached.
  • Ladle into bowls and optionally drizzle a little coconut milk over the top.
  • Freeze for quick, mess-free meals in the future.

Nutrition

Serving: 1cups | Calories: 203kcal | Carbohydrates: 23g | Protein: 2g | Fat: 13g | Saturated Fat: 8g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Sodium: 215mg | Potassium: 582mg | Fiber: 3g | Sugar: 8g | Vitamin A: 14138IU | Vitamin B1: 0.2mg | Vitamin B2: 0.1mg | Vitamin B3: 2mg | Vitamin B5: 1mg | Vitamin B6: 0.3mg | Vitamin C: 29mg | Vitamin E: 3mg | Vitamin K: 5µg | Calcium: 91mg | Copper: 0.2mg | Folate: 42µg | Iron: 2mg | Manganese: 1mg | Magnesium: 66mg | Phosphorus: 87mg | Selenium: 1µg | Zinc: 1mg
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