Creamy Delicata Squash Soup
Creamy Delicata Squash Soup blends roasted delicata squash with sautéed onion, vegetable broth, and a touch of Greek yogurt for a lush, velvety texture. Nutmeg adds gentle warmth while the squash’s natural sweetness shines, making it a cozy pick for cool evenings or a refined starter for autumn gatherings.
- Prep20 mins
- Cook1 hr 15 mins
- Serves5
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Creamy Delicata Squash Soup, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 46 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 0 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 100 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 27
- Heart Health
- 70
- Metabolic
- 35
- Digestive
- 20
- Inflammatory
- 39
- Performance
- 44
- General Wellness
- 1
Preheat the oven to 325 degrees F (165 degrees C).
- 2
Place the squash halves cut-side down in a large baking dish. Pour in enough water so the bottom 1/8 inch of the squash is submerged. Cover the dish with aluminum foil.
- 3
Roast the squash in the preheated oven until the flesh is tender, 35 to 40 minutes. Set aside to cool.
- 4
Melt the butter in a large saucepan over low heat. Cook the onion in the butter, stirring occasionally, until softened, about 10 minutes.
- 5
Scrape the delicata squash flesh from the skin; add it to the saucepan with the vegetable broth and yogurt. Stir until the squash and yogurt are smoothly incorporated into the liquid. Bring to a simmer and cook until thickened, about 25 minutes.
- 6
Transfer the mixture from the saucepan to a blender, filling it no more than halfway. Cover and hold the lid with a towel; pulse a few times, then blend. Puree in batches until smooth and pour into a serving tureen. Season with salt and pepper to serve.
- Calories 252.68 kcal Moderate 13%
- Protein 11.42 g Good Source 23%
- Carbohydrate 27.95 g 10%
- Total Fat 10.74 g Moderate 14%
- Saturated Fat 5.79 g High 29%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 29.09 mg Moderate 10%
- Sodium 540.55 mg High 24%
- Dietary Fiber 5.06 g Moderate 18%
- Total Sugars 13.92 g --
- Added Sugars 0.68 g Low Source 1%
- Calcium 124.36 mg Low Source 10%
- Iron 0.94 mg Low Source 5%
- Potassium 787.33 mg Moderate 17%
- Vitamin A 162.31 mcg Moderate 18%
- Vitamin C 14.03 mg Moderate 16%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Milk 🥛
- Onions 🧅
About This Recipe
Creamy Delicata Squash Soup is an American dinner recipe made with 8 ingredients. It takes about 1 hr 35 mins, serves 5, and is rated easy. Key ingredients include Black Pepper, Butter, Ground Nutmeg, and Onion. Each serving provides about 252.68 kcal, and is a good source of protein.
Recipe Questions
- What is Creamy Delicata Squash Soup?
- It is an American soup recipe made with 8 ingredients, usually served for dinner or lunch or soup.
- What is Creamy Delicata Squash Soup made of?
- The main ingredients are Black Pepper, Butter, Ground Nutmeg, Onion, Plain Greek Yogurt. The full list of 8 is above.
- What goes well with Creamy Delicata Squash Soup?
- Explore these American side-dish recipes.
- How long does it take to make Creamy Delicata Squash Soup?
- About 1 hr 35 mins in total: 20 mins to prepare and 1 hr 15 mins to cook.
- How many calories are in one serving?
- One serving provides about 252.68 kcal. The full nutrition breakdown is above.
- Is Creamy Delicata Squash Soup easy to make?
- This recipe is rated easy, with 8 ingredients and 6 steps.
- Is Creamy Delicata Squash Soup healthy?
- Creamy Delicata Squash Soup has an easyChef Pro health score of 45/100. Per serving, it provides 252.68 calories and 11.42 g of protein, or 23% of the Daily Value. Worth noting per serving: sodium at 540.55 mg (24% of the Daily Value) and saturated fat at 5.79 g (29% of the Daily Value). It contains Milk and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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