Roasted Butternut Squash Soup

Overhead view of a kidney-friendly, low sodium butternut squash soup

Roasted Butternut Squash Soup

Anthony Valentine, Kidney-Friendly Chef
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Our Butternut Squash Soup is perfect for those looking for a low-sodium fall soup. This warm, comforting soup features naturally sweet butternut squash, blended to create a flavorful meal suitable for individuals managing kidney health.
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Total Time: 1 hour
Servings: 6 servings
Serving Size:1 cups

Nutrition

Calories:203 kcal
Carbs:23 g
Sodium:215 mg
Potassium:582 mg
Phosphorus:87 mg
Protein:2 g
Fiber:3 g

Ingredients 

  • 1 Butternut squash, rough chopped
  • ½ Carrot, rough chopped optional
  • ½ Onion, rough chopped
  • 6 Garlic cloves, whole
  • 3 cups Vegetable stock or Water
  • 2 tbsp Maple syrup Alternatively you can use agave or honey
  • 2 tbsp Olive or avocado oil
  • 1 cup Coconut milk
  • â…“ tsp Cinnamon
  • â…“ tsp Nutmeg
  • â…“ tsp Ginger powder optional
  • ½ tsp Salt
  • Freshly cracked black pepper

Instructions

  • Preheat oven to 425℉.
  • Add butternut squash, onions, garlic, carrot, oil, and maple syrup to a large mixing bowl and toss to combine. Add everything to a parchment paper-lined baking sheet ensuring to distribute everything evenly across the pan.
  • Bake for 45 minutes or until butternut squash begins browning.
  • Add everything from Step 2 into a medium-sized pot along with the Vegetable Stock or Water. Using a stick blender, blend until smooth.
  • Add salt, pepper, cinnamon, nutmeg, ginger powder, and coconut milk. Simmer for 15 minutes or until desired consistency is reached.
  • Ladle into bowls and optionally drizzle a little coconut milk over the top.
  • Freeze for quick, mess-free meals in the future.

Notes

  • This soup can be frozen and pulled out ahead of time for a quick lunch or part of  dinner.

Full Nutrition

Nutrition Facts
Roasted Butternut Squash Soup
Amount Per Serving (1 cups)
Calories 203 Calories from Fat 117
% Daily Value*
Fat 13g20%
Saturated Fat 8g50%
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Sodium 215mg9%
Potassium 582mg17%
Carbohydrates 23g8%
Fiber 3g13%
Sugar 8g9%
Protein 2g4%
Vitamin A 14138IU283%
Vitamin B1 0.2mg13%
Vitamin B2 0.1mg6%
Vitamin B3 2mg10%
Vitamin B5 1mg10%
Vitamin B6 0.3mg15%
Vitamin C 29mg35%
Vitamin E 3mg20%
Vitamin K 5µg5%
Calcium 91mg9%
Copper 0.2mg10%
Folate 42µg11%
Iron 2mg11%
Manganese 1mg50%
Magnesium 66mg17%
Phosphorus 87mg9%
Selenium 1µg1%
Zinc 1mg7%
* Percent Daily Values are based on a 2000 calorie diet.

Anthony Valentine, Kidney-Friendly Chef (124)

Founder & Director Anthony Valentine graduated from the University of New Hampshire with a degree in Culinary Arts & Nutrition in 2013. He was later diagnosed with IGA Nephropathy (IGAN) in April 2017. On January 31st, 2019, he received a new kidney from his mother. Post-transplant life will never be the same, and neither will his diet. So, combining his diagnosis of IGAN with his degree in culinary arts and nutrition, he created Cukebook.org. Cukebook is a website that documents recipes, guides, tools, and resources designed to help people fighting chronic kidney disease.

Post-transplant life will never be the same, and neither will his diet. So, combining his diagnosis of IGAN with his degree in culinary arts and nutrition, he created Cukebook.org. Cukebook is a website that documents recipes, guides, tools, and resources designed to help people fighting chronic kidney disease.

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