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Roasted Butternut and Red Pepper Soup

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  Don’t you love a hot bowl of creamy soup when the weather turns cold? But cream soups usually have too many calories.

   That’s why this roasted butternut and red pepper soup is so wonderful - it’s very creamy and satisfying, but low in calories. So feel free to eat as much as you want! It’s under 200 calories per serving, and right around 20 grams of net carbs. 

Roasted Butternut and Red Pepper Soup in bowl with bread dipped in

  It’s got a spicy kick, tempered by the mild creaminess of the butternut squash, with a delicious depth of flavor coming from roasted red bell peppers and cloves of garlic. And you only need a little bit of cream, or  half & half. OR if you are not a dairy lover, you can totally substitute canned coconut milk for the cream.

It can easily be made vegan when you substitute coconut milk for the cream or half and half.

It’s really filling with very few calories.

Like so many homemade soups, it tastes even better the next day

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Roasted Butternut and Red Pepper Soup

Roasted Butternut and Red Pepper soup in a bowl topped with crumbled bacon
Print Recipe

Roasted butternut and Red Pepper Soup has a spicy kick, tempered by the mild creaminess of the butternut squash, with a delicious depth of flavor coming from roasted red bell peppers and cloves of garlic. And you only need a little bit of cream, or  half & half. OR if you are not a dairy lover, you can totally substitute canned coconut milk for the cream to make it vegan.

  • Author: beneficialbento
  • Prep Time: 20 minutes
  • Cook Time: 40 minutes
  • Total Time: 1 hour
  • Yield: 6 generous servings
  • Category: dinner
  • Method: stove top

Ingredients

 

  • 8 cups raw butternut squash, peeled and diced

  • 1 large red bell pepper, diced

  • 6 large cloves garlic, peeled

  • 2 Tablespoons oil, such as avocado or canola

  • 5 cups chicken broth

  • ½ cup half and half (or cream)

  • ¼ teaspoon dried red pepper flakes

  • 1 teaspoon salt

  • Cracked black pepper, to taste

Instructions

  1. Heat oven to 400℉.
  2. Spread oil on a cookie sheet lined with foil or parchment paper.
  3. Spread butternut squash, red pepper, and garlic cloves on the cookie sheet.
  4. Bake for 35 minutes, or until vegetables are softened and lightly browned.
  5. While vegetables are baking, heat chicken broth in a large saucepan over medium heat.
  6. Remove the roasted vegetables from the oven and cool slightly.
  7. Pour the roasted vegetables in a blender or food processor along with a little of the chicken broth, and process until smooth.
  8. Add the pureed vegetables to the hot chicken broth.
  9. Add the red pepper flakes, salt, pepper, and cream.
  10. Cook and stir until the sauce comes to a simmer. Serve.

Notes

  1. This is based on my original recipe for Creamy Butternut Pasta Sauce. I just took out the flour that I use for thickening, and added more broth. These days, we like the soup version better (and eating less carbs and calories).
  2. I use my homemade chicken bone broth for this recipe for the best flavor and nutrition. But you can use any canned broth. I would not use reconstituted chicken bouillon powder in this case because it’s just too salty for this recipe.
  3. Some good ideas for toppings: cooked and crumbled bacon, parmesan cheese, chopped fresh basil, croutons or crackers, or chopped fresh parsley
  4. Remember to make this vegan/non-dairy, substitute coconut milk for the half & half.

Nutrition

  • Serving Size: 1.5 cups
  • Calories: 173
  • Sugar: 6.9 g
  • Sodium: 1178.8 mg
  • Fat: 7.3 g
  • Carbohydrates: 26.2 g
  • Fiber: 4.3 g
  • Protein: 4.3 g
  • Cholesterol: 11.2 mg
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