This healthy recipe comes from Chef Meg Galvin.

Roasted Squash Soup Image

Chef Galvin develops recipes for, a leading diet, fitness and healthy living website. She also teaches cooking at the Midwest Culinary Institute in Cincinnati.

Squash is a hearty vegetable that comes in a ton of varieties, is flavorful and nutrient-packed, and is a cinch to cook with. What's not to love?

Serve this bright seasonal soup with crusty bread and a green salad for a perfect autumnal meal. Experiment with flavors: Swap pumpkin or acorn squash for butternut—or use all three. For a protein boost, add chopped turkey, chicken or lean sausage to your soup. You can also use leftover squash soup as a sauce to pour over fish or instead of tomato sauce in chili.

Serves 8

Butternut squash, about 3 lbs
1 cup onions, chopped fine
1 Tbsp olive oil
4 cups low-sodium chicken stock
1 orange (zest and juice)
1/2 cup orange juice

Coconut puree garnish:
1/4 cup unsweetened coconut flakes
1 serrano chili pepper
1/2 bunch fresh cilantro, leaves only
1 orange (juice, fruit and zest)

  1. Preheat oven to 375˚.
  2. Peel, halve and remove seeds from the squash. Dice into 3/4-inch cubes.
  3. Spray a roasting pan with nonstick cooking spray, add cubed squash and spray the top of the squash. Roast 20–25 minutes or until squash is tender.
  4. Sauté onion in olive oil in a medium-size saucepan over low heat, stirring until softened. Add the squash and chicken stock. Cover and cook over medium-low heat for 10 minutes. Dice into 3/4-inch cubes.
  5. Add the orange zest and the juice and simmer the mixture, uncovered, for 10 minutes. Puree the mixture in batches, using a blender or food processor.
  6. To make the garnish, blend the coconut, chili pepper, cilantro, orange (juice and flesh) until it forms a puree (if it is too thick, thin with warm water).
  7. Ladle the soup into bowls and garnish each serving with about a teaspoon of the coconut puree.

Per Serving 136 calories, 4 g protein, 23 g carbohydrates, 4 g fiber, 5 g fat, 0 mg cholesterol, 43 mg sodium

Chef Meg's Fall Soup Tips

  1. For a healthy alternative to the classic roux—made with butter and flour—add thickness and extra flavor with pureed brown rice, crustless whole wheat bread, and beans or lentils.
  2. Choose smaller squashes. As they grow large, the area around the seed cavity gets porous, making it less flavorful. For optimal freshness, choose a squash with an intact stem and no signs of mold around it.
  3. Always let soups cool completely before freezing. If you freeze while they are still hot, trapped steam forms ice crystals, which lead to freezer burn. Soups can be frozen for three to six months.

From our sister publication REMEDY's Healthy Living, Fall 2013

Publication Review By: the Editorial Staff at

Published: 15 Aug 2013

Last Modified: 15 Aug 2013