By Mayo Clinic Staff

Dietitian's tip:

Roasting squash intensifies its natural sweetness.

Number of servings

Serves 4

Ingredients

  1. 1 small butternut squash
  2. 2 teaspoons canola oil, divided
  3. 1 cup diced celery
  4. 1 1/2 cups diced yellow onion
  5. 1 1/2 cups spinach
  6. 2 cloves garlic, minced
  7. 1 cup diced carrot
  8. 4 cups unsalted vegetable stock
  9. 1 teaspoon sage
  10. 1/2 teaspoon nutmeg
  11. 1 teaspoon black pepper

Directions

Cut squash into half-inch pieces, put in a roasting pan and toss with 1 teaspoon of oil. Roast at 400 F for 40 minutes or until brown.

Add remaining oil to a large pot. Add vegetables and saute over medium heat until vegetables are lightly browned. Add stock, spices and squash to pot, and simmer for a few minutes.

Carefully puree soup with a stick blender, or process soup in batches in a blender or food processor. Return pureed soup to pot and bring back to a simmer. Serve.

Nutritional analysis per serving

Serving size :About 2 cups

  • Total carbohydrate 38 g
  • Dietary fiber 7.5 g
  • Sodium 72 mg
  • Saturated fat 0.5 g
  • Total fat 3 g
  • Trans fat 0 g
  • Cholesterol 0 mg
  • Protein 4 g
  • Monounsaturated fat 2 g
  • Calories 195
  • Sugars 0 g

Created by the chefs at Mayo Clinic's Dan Abraham Healthy Living Center.

Sep. 21, 2012