Rosemary Butternut Squash Soup

I know butternut squash soup isn’t the typical dinner on a hot summer night in August but I couldn’t resist!  I recently got my wisdom teeth out and have had to get creative when it comes to getting all my servings of vegetables in.  Even in the 90 degree weather this soup was still amazing and only 100 calories per serving!


Makes 6 servings

  • 1 pound butternut squash
  • 1 tbsp. canola oil
  • 2 celery stalks, chopped
  • 2 carrots, chopped
  • 1 small yellow onion, chopped
  • 1/2 cup sun-dried tomatoes, chopped
  • 3 cloves garlic, minced
  • 3 sprigs rosemary
  • 1 tsp. cumin
  • 4 cups vegetable broth
  • 1/4 tsp. freshly ground pepper


  • Preheat oven to 350 degrees
  • Cut squash in half and remove seeds, place on baking sheet and cook for 45 minutes or under tender
  • When cool enough to handle, remove flesh and set aside
  • In a large pot, heat canola oil over medium-low heat
  • Add celery, carrots, onion, and sun-dried tomatoes and cook for 8-10 minutes stirring occasionally
  • Reduce heat and mix in garlic, rosemary, cumin, vegetable broth, and pepper
  • Cover and simmer for 20-25 minutes
  • Puree soup with an immersion blender until smooth, or transfer to a regular blender and puree in batches
  • Garnish with nonfat Greek yogurt and rosemary

Nutritional Information

Serving Size: 1/6 of recipe, Calories: 107, Calories from Fat: 24, Total Fat: 3g, Saturated Fat: 0g, Trans Fat: 0g, Cholesterol: 0mg, Sodium: 760mg, Total Carbohydrate: 21g, Dietary Fiber: 4g, Sugars: 7g, Protein: 2g, Vitamin A: 288%, Vitamin C: 42%, Calcium: 8%, Iron: 8%

This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>