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Cobb Style Chia Butternut Squash Soup

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"A savory butternut squash chia soup with warming spices & your choice of colorful veggies."

Serves About 3 bowls | Prep Time 15 minutes | Cook Time 30 minutes

Why I Love This Recipe

A savory soup with warming spices that's great for Autumn. Take advantage of the fall bounty of butternut squash when you make this easy healthy soup. (You can also use frozen butternut squash cubes) It's not over-cooked & includes raw colorful veggies so you get even more nutrition. Butternut is low in calories, only 82 per cup, plus it's heart healthy with carotenoids, folate, vitamin A and more.

Chia seeds add fiber & omega 3 oils, but you will also feel full faster with a smaller bowl of soup. What's in the kitchen? You can customize the colorful toppings to you & your family's tastes, like substitute cucumber for the corn or shaved zucchini for the radish. Have a fun fall season with this easy soup.

Ingredients You'll Need

2 cups peeled, cubed butternut squash
2 rounds of onion cut 1/4 inch thick
1 clove minced garlic
1 small carrot
1 and 1/2 cup vegetable broth
1 tablespoon dried, rubbed sage
2 tablespoons dry chia seeds
2 dashes allspice
1 dash (large) black pepper
1/2 cup lower fat sour cream
chopped/diced 'cobb' veggies of choice*


In your large sauce pan, sauté in a small amount of olive oil the diced onion, minced garlic and small chunks of cut carrot until slightly tender.

Add the broth and the cubed, peeled butternut squash with the spices. Cover partially with a lid and bring to a boil.

Lower the heat and simmer for 20 minutes.

Cool the mixture for about 10 minutes and then, working in batches either blend or use a food processor to chunky puree the ingredients. Next, stir in the chia seeds.

Return your “almost soup” the sauce pan. Stir in the sour cream. (Once you're sure the soup has cooled enough that the cream won't break down--this is usually about 10 minutes, depending on your sauce pan size/thickness.)

When ready to serve, if the soup has cooled too much for your liking, you may just warm it back up a little. Do make sure not to over-heat as the sour cream will break down. This is meant to be a warm, but not very hot soup for fall days.

For the 'cobb style' pictured here, you can use diced tomato, avocado, parsley, thin-sliced radish and a handful of (thawed) frozen corn, plus a sprinkle of MySeeds chia seeds.

Pairs Well With


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