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A hearty fall delight: Squash soup recipe


— by Seanna Thomas

As the temperature dips, we all reach for comforting foods and there is nothing more comforting than a warm bowl of squash soup. Not only does it warm our bellies, but it makes our bodies happy with fibre, vitamin C, A and more potassium than a banana.

My recipe also boosts the protein with tofu, but you’ll never know it’s in there. It adds creaminess without any cream, keeping the fat content of this soup incredibly low.

After a long run or bike ride, this soup will replenish and satisfy.

High Protein Butternut Squash Soup. One of my family’s favourites. Creamy, naturally sweet and slightly spicy; you won’t taste all the tofu (an entire block) hidden in the soup. Hello, protein.

Ingredients (Serves 8-10)

  • 1 tbsp olive oil
  • 1 large white onion, chopped
  • 2 cloves garlic, peeled and chopped
  • 1 large carrot, cleaned and chopped
  • 1 medium butternut squash, peeled and chopped
  • 4–6 cups low sodium broth, vegetable or chicken
  • 1 tbsp turmeric
  • 1–2 tsp curry powder (optional)
  • 1/4 tsp red pepper flakes (optional)
  • 1 block plain silken tofu


  1. Over medium heat, sauté onion, carrot and garlic in oil until onions are soft.
  2. Add chopped squash. Cook another two to three minutes.
  3. Add turmeric, salt, and pepper to taste. Add curry powder and red pepper flakes, if using. I love the depth the curry powder gives the soup, but if you’re not a fan, leave it out. Also, if you’re a spice fan, feel free to add more pepper flakes.
  4. Add broth and bring to a boil.
  5. Lower to a simmer and cook until the squash and carrots are soft. The best way to test this is to squish it against the side of the pot. Be careful not to splash.
  6. Once everything is cooked through, take off the heat, add a block of tofu and blend with an immersion blender. If you don’t have an immersion blender, you can use a blender and blend in batches. Just be sure to let steam escape through the hole in the top, but cover it with a tea towel or a few paper towels. Be careful. Please don’t burn yourself.
  7. Place blended soup back over heat and add salt and pepper to taste.


Nutritional Facts
Per Serving




2.6 g




296 mg


610 mg


16 g


4.3 g


4.4 g



% Daily Value

Vitamin A


Vitamin C