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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. 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.


As a board certified Holistic Health Practitioner and Integrative Health Practitioner I am here to guide and make recommendations. Everything on my website is simply based off my own personal experiences, education and what I have discovered working with clients.

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