The Best Lean Butternut Squash Soup Recipe | Girl Meets Soul

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The Best Lean Butternut Squash Soup Recipe

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Hi,   I'm   P.A.

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If you know me, I hate it when a cold blast blows through when it’s supposed to be warmer–I live in Texas for goodness sake!

On the upside, it allows me to fit in one more of my favorite winter/comfort foods–butternut squash soup. Which, in reality, I would eat at any point in the year (because it’s so freakin’ delicious!), but I recognize is more of a fall/winter dish.

There are so many ways to make butternut squash soup, but I find that using the simplest ingredients is often best.  This recipe provides the rich, decadent texture of butternut squash, with a creamy slightly sweet/slightly spicy undertone.  Plus, it it is easily modified (see below) for vegetarians.

You’ll need a 3- 4 quart crock pot for this recipe.  If you don’t have a crock pot, using a large stock pot or dutch oven on simmer for about 5 hours should achieve the same results.


  • 2 tablespoons butter or margarine
  • 1 medium onion, chopped
  • 1 butternut squash, peeled and cubed
  • 2 cups vegetable or chicken stock
  • ½ teaspoon dried marjoram leaves
  • ¼ teaspoon ground black pepper
  • 1/8 teaspoon ground cayenne pepper
  • 2 vegetable or chicken bouillon cubes
  • 4 oz.  light cream


  1. In large skillet, melt the butter over medium heat. Add chopped onion and cook, stirring occasionally, until translucent and fully coated in butter.
  2. Add the onion mixture to the crock pot and stir in the remaining ingredients except the cream.
  3. Cover and cook on low for  6 to 8 hours.  If you’re running low on time, cooking on high for 3 to 4 hours will suffice.
  4. Place one-third to one-half of the soup mixture in a blender or food processor. Cover and blend on high speed until smooth.  TIP: Use a cloth napkin, folded several times, over the blender’s cover and firmly hold the cover down.  The mixture will be piping hot and will blow hot liquid upwards.  Not only can this seep through the cover, hot gas may escape and can cause burns.  So please be careful!!!
  5. Repeat until entire soup mixture is blended and smooth.
  6. Return the mixture to the crock pot. Stir in cream with a whisk until smooth.  Cover and cook on low for an additional 30 minutes or until cream is completely absorbed.

butternut squash soup

It’s so easy and so low maintenance.  And at about 131 calories per serving (makes 6 servings), it’s a comfort food you can have seconds of without regret!  Pair it with a Goat Cheese Pear Salad for a meal completely bursting with flavor!

Definitely let me know if you give it a try in the comments below!

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