Recipe Description


Soup for June? Absolutely! This creamy and yummy sunshine color, high fiber soup might be just what you need on those cool summer nights!


  • 1 medium butternut squash
  • 1 yellow onion, chopped
  • 2 cloves garlic, smashed or minced
  • 2 Tbsps. olive oil
  • 1 ¼ cup 1% milk
  • ¼ tsp cayenne pepper


  1. Cut the squash into wedges or in half. Scoop out seeds, cut off the rind, and dice the squash.
  2. Heat the oil in a large skillet over medium-high heat. Add the squash, onion and garlic. Sauté until lightly browned and that the squash is cooked through.
  3. Place the cooked squash in a blender and add the milk and cayenne. Blend 3-5 minutes until the mixture is smooth.
  4. You may add vegetable broth until you reach your desired consistency.
  5. Reheat
  6. Top with low-fat shredded cheese or roasted pumpkin seeds. Makes 4 servings. Approximately 190 calories, 7 grams fat, 28 grams carbohydrates, 5 grams protein and 7 grams fiber