Dilled Butternut Squash Soup

dill and butternut squash soup
Patsy Catsos, MS, RDN, LD

Nutrition Highlights (per serving)

Calories 158
Fat 7g
Carbs 23g
Protein 4g
View All
Total Time 80 min
Prep 20 min, Cook 60 min
Servings 8 (1 1/4 cups each)

Butternut squash is nutrient-rich and gives this soup a creamy and decadent texture, while staying healthy and IBS-friendly. Pair it with a salad or roast chicken for a complete meal.

Ingredients

  • 3½ pounds butternut squash
  • 2 tablespoons olive oil
  • 2/3 cup thinly sliced scallion greens (only the greens are low-FODMAP)
  • 2 tablespoons chopped fresh dill
  • 1 tablespoon chopped fresh basil
  • 1 teaspoon salt
  • 1/8 teaspoon freshly ground black pepper
  • 3 cups reduced-sodium, low-FODMAP chicken broth
  • 1 cup lactose-free milk
  • ½ cup lactose-free sour cream (optional)

Preparation

  1. Preheat oven to 375F and grease a baking sheet with a thin coating of oil.
  2. Slice squash in half length-wise and scoop out the seeds with a spoon. Place the squash halves, sliced side down, on the baking sheet. Bake until fork-tender in the thickest parts of the squash, about 50 minutes. When cool enough to handle, remove the skin with a sharp knife.
  3. In a large stockpot, heat olive oil and sauté the scallions on medium-low heat until they wilt, about 7 minutes. Add dill, basil, salt and pepper, squash, broth, and milk. Stir briefly, cover and bring to a simmer over medium heat.
  1. Submerge a stick blender into the soup and puree it to the desired consistency. Or, allow the soup to cool to a safe temperature and transfer it in batches to a blender or food processor to puree. Serve warm or cool, topped with some extra dill and a dollop of sour cream.

Ingredient Variations and Substitutions

Use 3 pounds of raw, prepped butternut squash instead of a whole squash. It should yield about 6 cups of cooked squash.

Equal parts broth can be used instead of lactose free milk to make the soup dairy free. Vice versa, for a creamier soup, more milk and less broth can be used.

No fresh herbs on hand? Omit the basil and use 1 to 2 teaspoons of dried dill.

Cooking and Serving Tips

Note that a low-FODMAP chicken broth is one without garlic or onions. Read the ingredients label to find a suitable choice.

Nutrition Facts
Servings: 8 (1 1/4 cups each)
Amount per serving  
Calories 158
% Daily Value*
Total Fat 7g 9%
Saturated Fat 2g 10%
Cholesterol 10mg 3%
Sodium 528mg 23%
Total Carbohydrate 23g 8%
Dietary Fiber 7g 25%
Total Sugars 6g  
Includes 0g Added Sugars 0%
Protein 4g  
Vitamin D 0mcg 0%
Calcium 144mg 11%
Iron 2mg 11%
Potassium 720mg 15%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

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