Butternut squash is a vegetable packed with complex carbohydrates, fiber, vitamins A and C, and potassium. Although classically prepared with butter and brown sugar, this vegetable is very versatile.  From a side dish to the star of an entree, it can be used to make a variety of delicious dishes from soup to tacos!  Today, we bring you a delicious, easy recipe for  butternut squash soup.


  • 1 large butternut squash (about 5 lbs whole), peeled, diced
  • 1 green apple, sliced and cored
  • 1 small yellow onion, chopped
  • 2 carrots, chopped
  • 3 tbsp olive oil
  • 1-2 tsp cinnamon
  • 1/2 tsp salt
  • 1/2 tsp cumin
  • 1/2 tsp chili powder
  • 1/2 tsp cayenne pepper
  • 2 tbsp olive oil
  • 3 cups chicken broth


1 – Preheat oven to 400 degrees. In a large bowl, combine the butternut squash, olive oil,  cinnamon, salt, and cumin. Mix together, coating the squash well. Spread out on a baking sheet.

2 – In the same bowl, toss the apple slices, onion, and carrots to coat with the remnants. Place on a separate baking sheet

3 – Place both baking sheets in the oven. Roast for 20 minutes, stir, then roast for another 15-20 minutes, or until tender.

4 – Heat olive oil over medium heat in a large pot on the stove. Add the roasted ingredients and chicken broth. Add the salt, cinnamon, chili powder and cayenne pepper. Bring to a boil, then reduce heat to low heat and simmer, covered, for 20 minutes.

5 – Using an immersion blender, combine the ingredients until smooth, or transfer to a blender to puree. Serve warm.

This recipe makes 4 large, meal-sized servings.  Each serving contains about 330 calories, 62 grams of carbohydrates, 11 grams of fiber, 6 grams of protein and 8 grams of healthy fats.  This meal is a rich source of vitamins A, C and potassium. For some additional protein, top with shredded chicken breast.

Thanks to Teresa, RN, here at Olivera Weight Management for sharing this fabulous recipe with us!

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