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–+ servings
A bowl of soup with pumpkin seeds on a white table.

Low Calorie Butternut Squash Soup

Marianne
This low calorie butternut squash soup has a very mild curry flavor which compliments the squash perfectly! It works out at 125 calories per bowl!
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Course Soup
Cuisine American
Servings 4 servings
Calories 125 kcal

Ingredients
  

  • 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)

Instructions
 

  • 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.

Nutrition

Serving: 4bowlsCalories: 125kcalCarbohydrates: 29gProtein: 3gFat: 2gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 843mgPotassium: 742mgFiber: 5gSugar: 7gVitamin A: 20393IUVitamin C: 42mgCalcium: 111mgIron: 2mg
Keyword low calorie lunch, Low calorie soup
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