Harvest Butternut Squash Soup

Butternut Squash Soup picFall foods are packed with essential nutrients, say Pennington Biomedical Research Center experts, such as this tasty fall dish that delivers a half-dozen different seasonal vegetables. Developed in Pennington’s research kitchen, Harvest Butternut Squash Soup is low in calories and high in protein.


  • 2 Tbsp. olive oil
  • 1 medium onion, chopped
  • 1 medium sweet red pepper, chopped
  • 2 tsp. minced garlic (or 4 cloves fresh garlic, chopped)
  • 1 large butternut squash (about 5 pounds) peeled and diced into 1-inch cubes
  • 16 oz. package of frozen corn (divided)
  • 4 cups chicken or vegetable broth
  • 2 (14.5 oz) cans black beans, rinsed and drained
  • 2 (14.5 oz) cans fire-roasted diced tomatoes, not drained
  • salt & pepper to taste
  • optional – cilantro to garnish


  1. 1. Heat olive oil in a stock pot over medium heat. Add onions and peppers and cook until soft – about 5 minutes. Add garlic and cook 1 minute longer.
  2. Add squash, 1 1/2 cups of corn, and broth to pot. Bring to a boil and then reduce heat, cover, and let simmer for 20 minutes or until squash is tender.
  3. Remove soup from heat and let cool slightly. Use blender to puree soup until smooth.
  4. Return soup to pot and add beans, tomatoes, remaining corn, salt, and pepper.
  5. Bring back to a simmer. Serve garnished with cilantro.

Makes 12 servings. Per Serving: 130 calories, 6.2 g protein, 23.2 g carbohydrates, 2.6 g fat, 6.1 g fiber.

Courtesy: Pennington Biomedical Research Center Research Kitchen



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