My Recipe Makeover: Velvety Butternut Squash Soup

Kathryn Naphy is a mom of two who’s maintained her 100+ weight loss since 2006, when she had weight-loss surgery at Penn Medicine in 2006. In this blog, she shares one of her favorite recipes for those who have had or are going to have bariatric surgery.

Butternut squash soup is easy to make, full of fiber and a healthy way to enjoy a warm meal. I adapted the following recipe from Better Bariatric, LLC.

Velvety butternut squash soup

Ingredients

• 4 cups chicken stock
• 4 cups butternut squash, cut in cubes
• 3 large carrots, chopped
• 1 small onion, diced
• 5 stalks celery, diced
• 1 clove garlic, minced
• 1 teaspoon curry powder
• 1/4 teaspoon ginger
• 1/8 teaspoon cinnamon
• 1 – 5 oz can evaporated milk
• 1 Tablespoon olive oil
• Salt
• Pepper

Directions

Spray a large baking sheet with vegetable oil. Arrange squash and carrots on the baking sheet.

Roast squash and carrots in a preheated 425-degree oven for 20 minutes.

In a large stock pot. Saute onion, celery and garlic in 1 tablespoon of olive oil over medium heat for several minutes.

Stir in spices, and cook 1 minute longer; remove from heat. Add roasted squash and carrots to the stock pot.

Add in broth, and evaporated milk cover, and cook over low heat about 20 minutes. Working in batches, run soup through a blender, or use an immersion blender until smooth.

Serve soup (about 1 1/2 cups per serving)

Garnish with a dollop of Greek yogurt and pumpkin seeds.

Tip: I always stir in some unflavored protein powder into my portion when I make soups!

Yields: 6 servings

Serving size: Approximately 1 1/2 cups

Nutritional information: Each serving contains approximately 170 calories, 6g fat, 8g protein and 12g sugar.