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Butternut Squash Soup Recipe

I love a good soup for fall (even though it doesn't feel like fall here down south yet) and this one makes enough for the whole family or a week of lunches! You can whip up a pot of this Spicy Butternut Squash Soup on the weekend and then look forward to eating this flavorful, rich soup! I love servings this with a heartdy salad or even add a ton of veggies to this soup while it's cooking such as celery, carrots & a ton of Kale, even adding lentils to it, yum! Okay now to the recipe:


  • 2 tbsp olive oil

  • 3 medium onions, chopped

  • 4 garlic cloves, finely chopped

  • 1 medium butternut squash, peeled + seeded, cut into 1-inch pieces

  • 5½ cups low-sodium organic vegetable broth

  • 1 tsp crushed red pepper flakes

  • 3 fresh thyme sprigs, leaves removed and chopped, stem discarded (divided use)

  • 6 tsp reduced-fat (2%) plain yogurt


  1. Heat oil in a large saucepan over medium-high heat.

  2. Add onions; cook, stirring frequently, for 8-10 minutes or until the onion is translucent.

  3. Add garlic and cook, stirring frequently, for 1 minute.

  4. Add squash, broth, and red pepper flakes; bring to a boil. Reduce the heat and gently boil, covered, for 25-30 minutes or until squash is soft. Remove from heat.

  5. Place soup in a blender or food processor in 4 or more batches, as necessary; cover with lid and kitchen towel. Blend until smooth.

  6. Return soup to saucepan over medium heat. Add 1 tsp thyme and cook, stirring constantly, until soup is hot.

  7. Season with salt and pepper if desired.

  8. Ladle soup into 6 serving bowls. Garnish each with 1 tsp yogurt and sprinkle all bowls with remaining 2 tsp of thyme or whatever else you would like to garnish it with.

Makes 6 servings.

Portion Fix Containers: 3 Green, 1 tsp.

2B Mindset Plate It: A great FFC as part of lunch

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Hi, I'm Kate, a Holistic Health + Integrative Health Practitioner, Accountability Coach and  A Business Mentor. I love helping other women learn how incredible they are meant to feel from within that they can't help but glow on the outside.


Please consult the doctor you are currently working with prior to starting your wellness journey. Everything on my website is simply based off my own personal experiences and education

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