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Creamy butternut squash soup

8 servings

Finding time for meal planning, shopping, cooking and cleanup is a challenge. Save time and money with this recipe by making dinner tonight and freezing some for later.


  • 3 tablespoons olive oil
  • 1 cup chopped onion
  • ¾ cup chopped carrots
  • 1 butternut squash (about 3 cups), cubed
  • 6 cups chicken (or vegetable) stock
  • 1 15-ounce can of pumpkin puree
  • 1 cup apple juice
  • 1 cup half and half
  • 2 tablespoons honey
  • 1 teaspoon cinnamon
  • 1 teaspoon ground ginger
  • ½ teaspoon curry powder
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • Pumpkin seeds (pepitas) for garnish


In a large pot, add olive oil, then add onion and carrots. Sauté on medium-high heat for 5 minutes. Add butternut squash and broth. Bring to a boil. Reduce heat, cover, and simmer 30 minutes, until squash is tender. Use an immersion blender to purée, or, you can use a regular blender and work in batches. Add pumpkin puree, half and half and apple juice. Bring to a low boil over medium heat. Season with honey and remaining spices. Simmer for 10 minutes.

Makes eight servings (make one meal, freeze another)

To freeze: Allow the soup to cool, add to a freezer-friendly container and freeze. Eat within two months.

To prepare: When ready to eat, take out the night before to defrost. To warm, heat in microwave or over low heat on the stove, adding more broth if necessary.


Garnish with pumpkin seeds before serving.


  • 157 calories
  • 8g fat (3g saturated fat)
  • 10mg cholesterol
  • 204mg sodium
  • 18g carbohydrate
  • 9g sugar
  • 2g fiber
  • 3g protein