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.
Servings: 4
Calories: 208.1kcal
Ingredients
- 1 tbsp olive oil
- 1 onion diced
- 3 cloves garlic minced
- 300 grams butternut squash peeled and chopped
- 1-2 chipotle pepper in adobo, roughly chopped (if you prefer a spicier sauce use 2 peppers)
- 4 cups vegetable broth low-sodium
- ⅓ cup nutritional yeast
- 2 cup tomato diced, canned or fresh
- 1 cup white beans canned, rinsed and drained
- 1 tsp chili powder
- 1 tsp cumin
Toppings
- 1 tbsp feta cheese
- 1 tbsp corn canned or fresh
- 1 tbsp pumpkin seeds
- 1/4 lime juiced
- 1 tbsp cilantro chopped
Notes
*Note that the toppings are included in the nutrient analysis.
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
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.
Nutrition
Nutrition Facts
One-Pot Pureed Chipotle Butternut Squash Soup
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.