Comfort Food Hack: Curried Low Fat Butternut Squash Soup

I love butternut squash soup but it’s usually loaded with lots of cream and even some sugar. All those calories and fat really diminishes it’s healthfulness. This version has all the flavor and only a fraction of the calories and fat. It’s so super tasty! If you love curried butternut squash soup, you will absolutely love this healthy version!

~ J

Low Fat Curried Butternut Squash Soup
Serves 6
A delicious low calorie healthy version of curried butternut squash soup.
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For the soup
  1. 1 large butternut squash
  2. 1 large sweet onion, chopped
  3. 1 medium apple (any variety), peeled and diced
  4. 1 can fat free low-sodium chicken broth (or vegetable broth)
  5. 2 tsp curry powder
  6. 2 tsp fresh ginger (finely chopped), or more to taste
  7. Pinch of ground nutmeg
  8. Pinch of ground allspice
  9. 1 14-ounce can light coconut milk
  10. Salt & pepper, to taste
For the garnish
  1. 1 cup kale
For the soup
  1. 1 large butternut squash
  2. 1 large sweet onion, chopped
  3. 1 medium apple (any variety), peeled and diced
  4. 1 can fat free low-sodium chicken broth (or vegetable broth)
  5. 2 tsp curry powder
  6. 2 tsp fresh ginger (finely chopped), or more to taste
  7. Pinch of ground nutmeg
  8. Pinch of ground allspice
  9. 1 14-ounce can light coconut milk
  10. Salt & pepper, to taste
For the garnish
  1. 1 cup kale
To bake the squash
  1. Preheat oven to 375 degrees
  2. Cut squash in half, scoop out seeds, and place cut side up on a foil-lined cookie sheet
  3. Very lightly spray with olive oil and lightly salt
  4. Bake for 30-50 minutes until you can easily pierce the flesh with a knife
  5. Scoop out and set aside
  6. In a non-stick skillet, saute onion over medium-low heat until golden (approx 8-10 minutes).
  7. Transfer the onions to a soup pot.
  8. Add the apple, squash, broth, and spices, then cover and simmer until the apples are tender (approx 10 minutes).
  9. With a slotted spoon, transfer the solids to a food processor (or blender) and process until smoothly pureed, then transfer back to soup pot.
  10. Add coconut milk and bring soup up again to a gentle simmer.
  11. Cook over low heat for 5-10 minutes, until heated through.
  12. Season with salt and pepper, to taste.
  13. Just prior to serving, add the kale to a skillet with a tablespoon of water, cover and saute lightly under low heat until wilted and tender (approx 3-5 minutes).
  14. Ladle soup into bowls and garnish with a small mound of kale in the center.
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