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Butternut Squash Soup with Thyme and Parmesan

Related recipes: Soup, Fall, High-Fiber Diet, Low-Sugar, Mediterranean Diet, Vegetarian
Butternut Squash Soup with Thyme and Parmesan: Main Image
From: The Picky Eater

Quick Facts

Servings: 4
Prep Time: 10 min.
Cook Time: 35 min.
Total: 45 min.

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Ripe in the fall, butternut squash is slightly sweet, has a great texture, and makes an excellent soup. Perfect for Thanksgiving!

Ingredients

  • 1 butternut squash, peeled, seeded, and cut into 1-inch cubes
  • 1 yellow onion, diced
  • 4 cloves garlic
  • 3-4 sprigs of fresh thyme
  • 4 cups vegetable stock
  • 1 Tbs extra virgin olive oil
  • 1/4- 1/2 tsp cumin
  • 1/4 tsp nutmeg
  • 1/4 tsp cinnamon
  • 1/4 tsp black pepper
  • Salt and pepper to taste

Directions

  • Cook the onion, garlic, and thyme in the olive oil until the onion has softened, about 5 minutes. Add the squash and saute for another minute or so.
  • Add the vegetable stock, bring to a simmer and cook until the squash is tender, about 30 minutes. Season with cumin, nutmeg, cinnamon, black pepper, and salt, and stir to combine. Let simmer a few minutes more and then remove from heat.
  • Using a hand blender, puree the soup into a creamy, smooth consistency.
  • Return to heat, and let the soup warm through.
  • Serve in bowls and top with freshly grated parmesan cheese.

Nutrition Facts

Calories 263
  Calories from Fat 66 (25%)
(11%)Total Fat 7g
(7%)Saturated Fat 1g
Polyunsaturated Fat 2g
Monounsaturated Fat 4g
(1%)Cholesterol 2mg
(68%)Sodium 1632mg
(24%)Potassium 847mg
Total Carbohydrate 44g
(25%)Dietary Fiber 6g
Sugars 4g
Sugar Alcohols 0g
(15%)Protein 8g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

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The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2025.