Dilled Butternut Squash Soup

dill and butternut squash soup
Patsy Catsos, MS, RDN, LD
Total Time: 80 min
Prep Time: 20 min
Cook Time: 60 min
Servings: 8 (1 1/4 cups each)

Nutrition Highlights (per serving)

158 calories
7g fat
23g carbs
4g protein
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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.

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.

  4. 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.

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