I love this low calorie butternut squash soup that has a hint of curry flavouring. At just 125 calories per bowl, it is a filling and delicious low calorie lunch recipe that you will make time and time again!
The recipe is simple to make and as it is freezes well it is a perfect soup to batch cook when squash is in season.
I like to top the soup with a swirl of fat free natural yogurt for extra creaminess and a scattering of seeds for a little crunch!
Butternut squash is such a versatile, cheap and low calorie vegetable. Once deseeded, peeled & cubed, it works out at about 80 calories per cup (approx 200g).
Although I love the flavour of BNS on its own, I added a little mild curry powder and a little cinnamon to this recipe for added warmth & it works really well.
Of course you could always omit these if you'd prefer, but if you do I'd suggest adding a little more salt and pepper just to bring out the taste of the squash.
The recipe is suitable for vegetarians and vegans - just make sure that if swirling yogurt on top that you use one suitable for vegans.
- Calorie controlled cooking spray
- Butternut squash
- Curry powder
- Ground cinnamon
- Vegetable stock
- Fat free natural yogurt (optional)
- Pumpkin seeds (optional)
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This soup keeps well in the fridge for a couple of days after making.
It is also suitable for freezing & can be kept in the freezer for up to 3 months.
To freeze, make the soup and let it cool completely before bagging it up into individual portions for freezing.
I use reusable freezer safe bags like these ones from Amazon. They are leakproof and are ideal for using in the freezer. Just grab a bag, defrost, reheat and eat whenever you are wanting a low calorie lunch!
- You can use fresh vegetable stock or can make up your own using a vegetable stock cube / bouillon cube.
- Swirl in a little coconut flavoured fat free yogurt for a tasty alternative to natural yogurt (this may increase the calorie content).
- For some added spiciness you could add ½ teaspoon of chili garlic paste when you add the curry powder to the butternut squash. This will give the soup an additional 'kick'. Make sure to work out the additional calories.
More Low Calorie Soups
If you are looking for more tasty low calorie soup recipes, why not take a look at this fabulous low calorie cabbage soup recipe!
Low Calorie Butternut Squash Soup
- 5 sprays calorie controlled cooking spray
- 1 medium white onion chopped
- 2 cloves garlic minced
- 1 medium butternut squash approx 850g when deseeded, peeled & chopped
- 1 ½ tablespoon mild curry powder
- ¼ teaspoon ground cinnamon
- 1 pinch salt to taste
- 1 pinch black pepper to taste
- 3½ cups vegetable stock (850ml)
- 2 tablespoon fat free natural yogurt optional (additional calories)
- 1 tablespoon pumpkin seeds optional (additional calories)
- Spray the bottom of a heavy based saucepan with the calorie controlled spray and heat over a medium heat.
- Add the chopped onions and saute for a couple of minutes, stirring frequently to ensure that they don't stick to the pan.
- Add the minced garlic and saute for a further minute.
- Add the chopped butternut squash and stir.
- Sprinkle over the curry powder, ground cinnamon and salt and pepper and give it a good stir.
- Add a couple of tablespoons of water to the squash, stir, then place the lid on the saucepan and cook for 3 - 4 minutes.
- Remove the lid and pour in the vegetable stock. Stir and increase the heat.
- Bring to the boil, then reduce the heat to low. Place the lid on the saucepan and simmer for 15 minutes.
- After 15 minutes, check the butternut squash is tender by piercing with a sharp knife. If the knife enter the squash easily it is cooked, if there is still resistance then simmer for a further 3 or 4 minutes.
- Remove from the heat and use an immersion blender to puree until the soup is creamy and smooth.
- Alternatively, you can pour the mixture into a blender and blend until smooth.
- Taste and add more salt and pepper as required.
- Serve with a swirl of natural yogurt and a few pumpkin seeds for crunch (additional calories!)
- Enjoy with some low calorie bread or crackers.