Butternut Squash with Avocado Soup

NUTRITION November 2016

Fall is here! Let’s start enjoying the flavors of warming pumpkin spice drinks, squash, apples, cinnamon, cranberry sauce, creamy and hearty soups, stews and so much more!  This soup will satisfy the cravings for fall flavors while at the same time provide excellent nutrition with all goodness in butternut squash and avocado including vitamin A, potassium, fiber, vitamin C, healthy fats and good carbs. 


1 butternut squash (about 3 pounds), cut in half lengthwise and seeded
4-5 cups of unsalted vegetable broth
1 Hass avocado, peeled and pitted
1 small onion, roughly chopped
1 celery stalk, chopped in big pieces
3 garlic cloves, minced
1 Tbsp. olive oil
1 tbsp. dried oregano
1 lime, juiced
Salt and pepper tt
Diced avocado and chili flakes to garnish (optional)
Crusty bread to serve


Step1 Roast the squash

Pre-heat oven at 400F
Place squash cut side up on baking sheet. Lightly drizzle squash halves with olive oil. Bake until fork-tender for about 45-50 minutes.

Step 2 Make the broth

In a medium saucepan, heat oil and cook onions and celery until onion is translucent (about 4-5 minutes).
Add garlic and cook for an additional minute. Add stock, oregano, and season with salt and freshly ground pepper. Simmer for about 10 minutes. Remove from heat.

Step 3 Blend it all together

Once squash has cooled down enough to handle, scoop out the flesh into a blender.  Add broth, lemon juice and avocado.  Blend until smooth.  Correct the salt before serving. 

Serve with crusty bread and garnish with diced avocado and chili flakes!

Suellen is a Registered Dietitian Nutritionist based in the Rochester, NY area.  Connect with her at suellenpinedaRDN@gmail.com or follow her on Instagram at @Suellen_Pineda



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