Roasted Butternut Squash Soup
Our Butternut Squash Soup is perfect for those looking for a low-sodium fall soup. This warm, comforting soup features naturally sweet butternut squash, blended to create a flavorful meal suitable for individuals managing kidney health.
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Servings: 6 servings
Serving Size:1 cups
Nutrition
Calories:203 kcal
Carbs:23 g
Sodium:215 mg
Potassium:582 mg
Phosphorus:87 mg
Protein:2 g
Fiber:3 g
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
- â…“ tsp Cinnamon
- â…“ tsp Nutmeg
- â…“ 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.
Notes
- This soup can be frozen and pulled out ahead of time for a quick lunch or part of dinner.
Full Nutrition
Nutrition Facts
Roasted Butternut Squash Soup
Amount Per Serving (1 cups)
Calories 203
Calories from Fat 117
% Daily Value*
Fat 13g20%
Saturated Fat 8g50%
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Sodium 215mg9%
Potassium 582mg17%
Carbohydrates 23g8%
Fiber 3g13%
Sugar 8g9%
Protein 2g4%
Vitamin A 14138IU283%
Vitamin B1 0.2mg13%
Vitamin B2 0.1mg6%
Vitamin B3 2mg10%
Vitamin B5 1mg10%
Vitamin B6 0.3mg15%
Vitamin C 29mg35%
Vitamin E 3mg20%
Vitamin K 5µg5%
Calcium 91mg9%
Copper 0.2mg10%
Folate 42µg11%
Iron 2mg11%
Manganese 1mg50%
Magnesium 66mg17%
Phosphorus 87mg9%
Selenium 1µg1%
Zinc 1mg7%
* Percent Daily Values are based on a 2000 calorie diet.
