One-Pot Pureed Chipotle Butternut Squash Soup
This chipotle butternut squash soup is perfect for those chilly weeknights when you are craving something warm and creamy with a bit of spicy-flare. It also uses low glycemic index ingredients that are high in fiber making it a great option for helping to manage blood sugars.
- Suitable for diets:
- Gluten Free
- High-Fiber
- High-Protein
- Kidney Friendly
- Low-Sodium
- Senior Friendly
Servings:
Why Diabetes Friendly?
- Low Glycemic Index Ingredients: Butternut squash has a moderate glycemic index, and when combined with high-fiber ingredients like beans, it helps manage blood sugar levels.
- Rich in Nutrients: Ingredients like butternut squash, tomatoes, and beans provide essential vitamins, minerals, and antioxidants, supporting overall health.
- Healthy Fats: Olive oil adds monounsaturated fats, which are beneficial for heart health and may help in managing blood sugar levels.
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Equipment
- Large skillet or saucepan
- Immersion blender or blender
Ingredients
- olive oil 1 tbsp
- onion (diced) 1
- garlic (minced) 3 cloves
- butternut squash (peeled and chopped) 300 grams
- chipotle pepper (in adobo, roughly chopped (if you prefer a spicier sauce use 2 peppers)) 1-2
- vegetable broth (low-sodium ) 4 cups
- nutritional yeast ⅓ cup
- tomato (diced, canned or fresh) 2 cup
- white beans (canned, rinsed and drained ) 1 cup
- chili powder 1 tsp
- cumin 1 tsp
Toppings
- feta cheese 1 tbsp
- corn (canned or fresh) 1 tbsp
- pumpkin seeds 1 tbsp
- lime (juiced) 1/4
- cilantro (chopped) 1 tbsp
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Cooking Tips
- Consistency Adjustment: The amount of vegetable broth can be adjusted to achieve the desired soup consistency, whether you prefer it thicker or thinner.
- Chipotle Pepper Usage: Start with one chipotle pepper for mild heat and add more according to your spice preference.
- Blending Caution: If using a regular blender to puree the soup, allow the mixture to cool slightly and blend in batches to avoid pressure buildup from the steam.
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Instructions
- To a large skillet or saucepan, heat oil over medium heat. Add chopped onion and garlic and sauteé for 5 minutes.1 tbsp olive oil, 1 onion, 3 cloves garlic
- Add butternut squash cubes, chipotle pepper(s), vegetable broth, nutritional yeast, tomatos, cannellini beans, chili powder, and cumin to the pot and bring to a boil. Reduce to a simmer and cook butternut squash until soft, about 5-6 minutes or until fork tender.300 grams butternut squash, 1-2 chipotle pepper, 4 cups vegetable broth, ⅓ cup nutritional yeast, 1 cup white beans, 1 tsp chili powder, 1 tsp cumin, 2 cup tomato
- Using an immersion blender or regular blender, puree soup until smooth and creamy. If you prefer a thinner consistency, you can add more water or vegetable broth.
- Garnish soup with a squeeze of lime juice and chopped cilantro. You can also top with feta cheese, corn, or pumpkin seeds.1 tbsp feta cheese, 1 tbsp corn, 1 tbsp pumpkin seeds, 1/4 lime, 1 tbsp cilantro
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Notes
*Note that the toppings are included in the nutrient analysis.
FAQ
- Can I make this soup ahead of time?
Yes, this soup can be made ahead and stored in the refrigerator for up to 3 days. It may thicken when chilled, so add a little extra broth when reheating if necessary. - How can I store leftovers?
Store leftover soup in an airtight container in the refrigerator or freeze for longer storage. It can be frozen for up to 3 months and reheated on the stove or in the microwave. - Is there a substitute for nutritional yeast?
Nutritional yeast adds a cheesy flavor and boosts the protein content. If unavailable, you can omit it, but you might lose some of the intended flavor depth. For a similar nutritional boost without the cheesy flavor, consider blending in some silken tofu.
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Nutrition
Per serving
Calories: 208.1kcal
Carbohydrates: 31.7g
Fiber: 7.9g
Sugar: 6.5g
Fat: 6.4g
Saturated Fat: 1.4g
Trans Fat: 0.003g
Protein: 9.6g
Nutrition Facts
One-Pot Pureed Chipotle Butternut Squash Soup
Serving Size
2 cups
Amount per Serving
Calories
208.1
% Daily Value*
Fat
6.4
g
10
%
Saturated Fat
1.4
g
9
%
Trans Fat
0.003
g
Cholesterol
3.8
mg
1
%
Sodium
68.4
mg
3
%
Potassium
820.7
mg
23
%
Carbohydrates
31.7
g
11
%
Fiber
7.9
g
33
%
Sugar
6.5
g
7
%
Protein
9.6
g
19
%
Vitamin C
30.2
mg
37
%
Vitamin D
0.02
µg
0
%
Calcium
116.5
mg
12
%
Iron
3.2
mg
18
%
Magnesium
79.2
mg
20
%
Zinc
1.2
mg
8
%
* Percent Daily Values are based on a 2000 calorie diet.
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