EWWK: Butternut Squash Soup


2 tablespoons butter
1 large onion, chopped
3 cloves garlic, pressed
1-2 teaspoon chopped fresh ginger
½ teaspoon cumin
¼ teaspoon black pepper
1 butternut squash (about 2lbs) peeled and diced into ½ inch cubes
1 large potato, peeled and diced into ½ cubes
1 quart chicken or vegetable stock
2 tablespoon tomato paste
1 tablespoon lemon juice
1/3 cup heavy cream, plus more for garnish
½ teaspoon salt (optional)
Cinnamon to garnish


In a Dutch oven or similar large sturdy pot, melt the butter on medium heat. Add onion, garlic, ginger, cumin, and black pepper and cook stirring occasionally for 5 minutes.

Add squash and potato mix thoroughly with the onion mixture to coat the vegetables.

Add stock, tomato paste, and lemon juice and stir to combine. Bring the soup to a boil and then reduce to simmer.

Simmer, covered for 20-30 minutes until vegetables are tender.

Remove from heat and allow the soup to cool a bit before carefully processing. In small batches, purée the soup in the blender, pouring the puréed soup into another pot as you go.

Alternatively, you can use an immersion blender and purée the soup in the pot.

Once smooth, return the soup to the heat and stir in the cream. Stir in salt. Warm through and serve immediately, garnished with a spoonful of cream and cinnamon if desired.

Yield: 6 Servings (serving size: 1 cup)
Nutrition Breakdown: Calories 190, Fat 7g (4g saturated fat), Cholesterol 30mg, Sodium 140mg, Carbohydrate 33g, Fiber 4g, Protein 7g.
Nutrition Breakdown: 4% Vitamin A, 80% Vitamin C, 8% Calcium, 10% Iron
Diabetes Exchange Value: 2 Starches, 1 Fat