Butternut Squash Soup (diabetic)
Printed from Inclusive Kitchen — Butternut Squash Soup
Butternut squash soup is a beloved dish that warms the soul, especially during the cooler months. This diabetic-friendly version maintains the creamy texture and rich flavor while keeping sugar and carbs in check. By using fresh sage, we add an aromatic touch that elevates the dish without the need for excess calories or carbohydrates.
Historically, butternut squash has been a staple in many cultures, particularly among Native Americans, who recognized its nutritional value long before it became popular in modern cuisine. This soup not only celebrates that heritage but also adapts to contemporary dietary needs, making it accessible to everyone. After all, who says you can’t enjoy a bowl of comfort without the guilt?
The beauty of this recipe lies in its simplicity and the natural sweetness of the squash, which shines through even with reduced sugar. The addition of sautéed onions and garlic enhances the flavor profile, while a splash of low-sodium vegetable broth keeps it light. And let’s not forget the sage—because who doesn’t love a little herbaceous flair? Just remember, if you find yourself talking to your soup, it might be time to get out more!
This soup is not only easy to prepare but also versatile. You can serve it as a starter or a main dish, and it pairs beautifully with a side salad or whole-grain bread. Plus, it stores well, making it a great option for meal prep. So grab your immersion blender and let’s get cooking!
Ingredients
- 4 cups butternut squash, peeled and cubed
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 2 tablespoons fresh sage, chopped
- 4 cups low-sodium vegetable broth
- 1 tablespoon olive oil
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.5 cup coconut milk, unsweetened
Instructions
- Begin by gathering all your ingredients and equipment. You will need a large pot, a cutting board, a sharp knife, and an immersion blender for this recipe.
- Heat 1 tablespoon of olive oil in a large pot over medium heat. Once the oil is shimmering, add the chopped onion and sauté for about 5 minutes until it becomes translucent and fragrant.
- Add the minced garlic to the pot and sauté for an additional minute, stirring frequently to prevent burning. The garlic should be fragrant but not browned.
- Stir in the cubed butternut squash and chopped sage, mixing well to combine. Cook for about 5 minutes, allowing the squash to absorb the flavors.
- Pour in 4 cups of low-sodium vegetable broth, ensuring the squash is fully submerged. Bring the mixture to a boil, then reduce the heat to a simmer.
- Cover the pot and let it simmer for 20 minutes, or until the squash is tender when pierced with a fork. This is a good time to enjoy the delightful aroma wafting through your kitchen.
- Once the squash is tender, remove the pot from heat. Using an immersion blender, carefully blend the soup until it reaches a smooth consistency. If you don’t have an immersion blender, you can transfer the soup in batches to a countertop blender.
- After blending, return the soup to the pot if necessary and stir in 0.5 cup of unsweetened coconut milk. This adds creaminess without the extra sugar.
- Season the soup with 0.5 teaspoon of salt and 0.25 teaspoon of black pepper, adjusting to taste. Remember, you can always add more, but you can’t take it out!
- Heat the soup over low heat for an additional 5 minutes, stirring occasionally to ensure it’s heated through. The soup should be warm but not boiling.
- Serve the soup hot, garnished with additional fresh sage if desired. This adds a lovely touch and a burst of flavor.
- Enjoy your delicious butternut squash soup with sage, knowing it’s both comforting and suitable for a diabetic-friendly diet. Pair it with a side salad for a complete meal.
Nutrition (per serving)
- Calories: 150
- Carbs g: 20
- Protein g: 3
- Fat g: 6
- Sugar g: 3
