Butternut Squash Soup: Dairy-free and Keto Friendly

Butternut Squash Soup: Dairy-free and Keto Friendly
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Butternut Squash soup has always been one of my favorite soups. The flavors are so delicious and it’s so easy to make at home to decrease the carbs found in traditional butternut squash soup. This recipe dairy-free, keto friendly, and only requires about 15 minutes of prep time, and it’s great to make in advance since it reheats so well. Leftovers can be stored in the fridge for up to five days, or in the freezer for up to four months. When storing in the freezer, I love to use soup cubes, which makes it easy to freeze and thaw individual servings!

How to peel a butternut squash

The easiest way to peel a  butternut squash is to use a sharp chefs knife to cut off the top 1/2″ of the top and bottom of the squash. Next, use a sharp vegetable peeler to carefully peel off all of the skin.  Once you have removed all of the skin, lay the squash on its curved side and slice it in half down the center. Use a spoon to scoop out and discard the seeds and pulp, then slice each piece in half down the center vertically, soy you’ll have four pieces of squash. Now you can dice or cut you your squash into the right size for the recipe.

How to make Keto Butternut Squash

Start with a large pot or dutch over on medium high heat with olive oil. Next add the onion and sauté until they are soft for about 4-6 minutes. Add the squash,  garlic, sage, rosemary, thyme, ginger, salt and pepper – and cook until the squash begins to soften, stirring occasionally for the next 8-10 minuets.

Add the coconut milk, water and cauliflower, then bring to a boil, reduce heat to simmer and cover. Cook until the vegetables are tender, which will be about 20-30 minutes.

Use an immersion blender or blender that is safe for hot soups, and blend until smooth. If you’re using a blender, make sure to fit it up only halfway, and hold a dish towel over the top when blending.

Serve warm topped with toasted pipits and a swirl or coconut milk if desired.

Print

Butternut Squash Soup

Prep Time 15 minutes

Cook Time 45 minutes

Servings 10 people

Calories 140kcal

Ingredients

• 2 tbsp olive oil
• 1 small onion peeled and chopped
• 1 3-lbs butternut squash peeled, seeded, and cubed (approx. 4.5 cups)
• 3 cloves garlic minced
• 1 tsp dried ground sage
• 1/2 tsp dried rosemary
• 1/2 tsp dried thyme
• 1/2 tsp ground ginger
• 1 tsp salt
• 1/2 tsp ground black pepper
• 1 13.5-oz can unsweetened coconut milk
• 2 cups water
• 3 cups chopped cauliflower
• toasted pepitas and extra coconut milk optional; for garnish

Instructions

• Heat the oil in a large pot or dutch oven over medium high heat. Add the onion and sauté until soft, 4-6 minutes. Add the squash, garlic, sage, rosemary, thyme, ginger, salt and pepper and cook until the squash begins to soften, stirring occasionally, for 8 to 10 minutes.
• Add the coconut milk, water and cauliflower and bring to a boil, reduce heat to a simmer, and cover. Cook until the vegetables are tender, for 20 to 30 minutes.
• Use an immersion blender to blend until smooth or, if you do not have an immersion blender, puree the soup in a blender in batches. Make sure to only fill up the blender about half way, and hold a dish towel over the lid when blending.
• Serve warm topped with toasted pepitas and a swirl of coconut milk, if desired.
• Store leftovers in the fridge for up to 5 days or in the freezer for up to 4 months.

Nutrition

Serving: 1cup | Calories: 140kcal | Total Carbs: 11g | Protein: 2g | Fat: 10g | Fiber: 3g | Net Carbs: 8g

 

 

 

Be sure to check out my Chicken Alfredo Spaghetti Squash Bake and my delicious Keto-Friendly Spaghetti Squash Carbonara. These recipes are sure to please anyone who is watching their carb counts and craving a hearty taste.

The post Butternut Squash Soup: Dairy-free and Keto Friendly appeared first on Keto Karma.

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March 23, 2021 at 09:28AM