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Quick Spicy Butternut Squash Soup with Pecans


  • 1 small onion finely chopped
  • ½ clove of finely minced garlic
  • 1 Tsp cinnamon
  • ¼ Tsp nutmeg (best freshly grated)
  • 16 oz of frozen butternut squash pieces
  • ½ Tsp sugar
  • 2 cups No Sodium chicken broth
  • ¼ Tsp cayenne pepper or to taste
  • Freshly ground pepper to taste


4 oz of chopped pecans (roasted best) In a pot with 1 Tbsp coconut or rice bran oil add onion, garlic, cinnamon and nutmeg, stir for 1 minute over low heat. Add frozen butternut (no need to defrost), increase heat; add sugar and chicken broth, stir well. Bring to boil and simmer to 10-15 minutes until butternut is tender. Using an immersion blender or carefully transfer to blender mix until smooth and add cayenne. Add pepper to taste and serve with chopped pecans sprinkled on top of soup. Serves 2

Notes: Roasting Nuts: To roast pecans (walnuts) place nuts in dry skillet. Set over medium heat and stir or shake pan until nuts are barely browned and fragrant. Watch carefully, nuts can burn easily and quickly. Immediately remove from heat, nuts will continue to cook.

Frozen butternut squash: Check package label to make sure squash has no preservatives. Alternatively bake extra squash, enough for 2 different meals. With large chef knife cut squash in half lengthways. Scoop out seeds. Place squash halves cut side down on lightly sprayed aluminum foil covered cookie sheet. Bake in 350 degree oven until easily pierced with fork. Allow to cool enough to easily peel off skin. Place extra squash in storage container for future use, stores in frig for up to 3 days or freeze.