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Butternut Squash and Kale Soup
20 min prep time
35 min cook time
4servings
Recipe by
Cassandra L. Verdi, MPH, RD and Stephanie A. Dunbar, MPH, RD
Source
Diabetes Superfoods Cookbook and Meal Planner
Photo by
Mittera
How to Make Butternut Squash and Kale Soup
If you don't have an immersion blender to make this soup, you can use a regular blender to blend the vegetables and the liquid together. You can also use vegetable broth instead of chicken broth for a vegan dish.
Find this recipe and more in The Diabetes Superfoods Cookbook and Meal Planner. To order directly from the American Diabetes Association, click here.
20 min prep time
35 min cook time
4servings
1 cup
Print Recipe >
Step-By-Step Instructions:
- Preheat oven to 425 degrees F.
- Line a large baking pan with aluminum foil and spread onion and squash over foil in a single layer. Drizzle vegetables with olive oil and toss lightly to coat; then season with pepper and thyme. Place in oven and bake for 30-35 minutes, or until vegetables are cooked through and starting to brown. Note: take vegetables out at least one during cooking to stir.
- Combine roasted vegetables, chicken broth and water in a large saucepan and use an immersion blender to blend ingredients together until smooth.
- Heat blended soup over medium heat until heated through, then stir in kale and cook until wilted, about 3 minutes.
Nutrition facts
4 Servings
-
Serving Size
1 cup
- Amount per serving Calories 130
-
Total Fat
3.5g
- Saturated Fat 0.5g
- Trans Fats 0g
- Cholesterol 0mg
- Sodium 75mg
-
Total Carbohydrate
24g
- Dietary Fiber 4g
- Total Sugars 8g
- Added Sugars 0g
- Protein 4g
- Potassium 740mg
- Phosphorous 110mg
Ingredients
large sweet onion (cut into wedges)
1
cubed butternut squash (about 3/4-inch cubes)
4 cups
olive oil
1 tbsp
fresh ground black pepper
to taste
dried thyme
1 tsp
low sodium chicken broth
1 (14.5 oz) can
water
3/4 cup
chopped kale
3 cup
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