Lunch | Dinner

Butternut Squash Soup

  • 10 Mins

    Prep Time

  • 30 Mins

    Cook Time

  • 6


  • 176


  • 7g


  • 36g


  • 5g




  • 2 Tbsp Extra Virgin Olive Oil
  • 1 Yellow Onion, thinly sliced
  • 2 Cloves Garlic, minced
  • 2 lbs Butternut Squash, washed, peeled and cubed
  • 1 Granny Smith Apple, washed, peeled, cored and thinly sliced
  • 2 Cups Low-Sodium Chicken Stock (add more liquid for a thinner consistency)
  • 2 Bay Leaves
  • 1 Tsp Rosemary, dried
  • 1 Tsp Oregano, dried
  • ½ Tsp Nutmeg, dried
  • 1½ Cups Cooked Quinoa
  • Salt and Pepper, to taste


  • 1.

    Wash Hands Wash hands with soap and water.

  • 2.

    Combine and Cook Ingredients In a large pot, over medium-heat, heat the extra virgin olive oil. Add the onion and cook until soft, about 5 minutes. Stir in the garlic. Add the butternut squash, apple, broth, bay leaves, spices, and salt and pepper. Stir. Bring the mixture to a boil, then reduce heat to medium-low. Cover pot halfway and allow to simmer for 30 minutes.

  • 3.

    Blend Ingredients Remove the bay leaves. Using an immersion blender, puree the soup directly in the pot until smooth. (Or carefully pour into a blender, or food processor, and puree).

  • 4.

    Add Quinoa Add ½ cup quinoa to the bottom of each bowl, ladle soup over top and enjoy.

  • 5.

    Wash Hands Wash hands with soap and water.

Recipe adapted from

Nourishment Notes


Soups are an excellent choice for those with swallowing issues, as they can be thickened or thinned based on individual needs.


Nutmeg contains a compound called myristicin, which may fight tumor growth in the body.


Quinoa is a gluten-free grain with a high amount of protein and fiber. It’s rich in quercetin and flavonoids, antioxidants that work to protect healthy cells from damage.

Fatigue Buster

  • Use Frozen Butternut Squash

    Use frozen, cubed butternut squash or a 2 pound can of butternut squash puree.

  • Use Pre-Chopped Vegetables

    Use pre-chopped onion and garlic.

  • Use Microwavable Quinoa

    Purchase frozen, microwavable quinoa.

  • Freeze Leftovers

    Freeze leftover soup in an airtight container for up to three months.

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