Butternut Squash and Kale Soup

Butternut Squash and Kale Soup
Recipe photo may include foods and ingredients that are not a part of this recipe and not included in the nutrition analysis.
Source: Diabetes Superfoods Cookbook and Meal Planner. Recipe Credit: . Photo Credit: Mittera.

If you don't have an immersion blender to make this soup, you can use a regular blender to blend the vegetables and the liquid together. You can also use vegetable broth instead of chicken broth for a vegan dish.

Find this recipe and more in The Diabetes Superfoods Cookbook and Meal Planner. To order directly from the American Diabetes Association, click here

  • Prep time
    20 min
  • Cook time
    35 min
  • Servings
    4 Servings
  • Serving size
    1 cup
Nutrition Facts

Nutrition Facts

4 Servings

  • Serving Size
    1 cup
  • Amount per serving Calories 130

  • Total Fat 3.5g
    • Saturated Fat 0.5g
    • Trans Fat 0g
  • Cholesterol 0mg
  • Sodium 75mg
  • Total Carbohydrate 24g
    • Dietary Fiber 4g
    • Total Sugars 8g
  • Protein 4g
  • Potassium 740mg
  • Phosphorus 110mg

Choices/Exchanges: 1 Starch, 2 Nonstarchy vegetable, 1/2 Fat



  • large sweet onion (cut into wedges)
  • cubed butternut squash (about 3/4-inch cubes)
    4 cups
  • olive oil
    1 tbsp
  • fresh ground black pepper
    to taste
  • dried thyme
    1 tsp
  • low sodium chicken broth
    1 (14.5 oz) can
  • water
    3/4 cup
  • chopped kale
    3 cup


  1. Preheat oven to 425 degrees F.

  2. Line a large baking pan with aluminum foil and spread onion and squash over foil in a single layer. Drizzle vegetables with olive oil and toss lightly to coat; then season with pepper and thyme. Place in oven and bake for 30-35 minutes, or until vegetables are cooked through and starting to brown. Note: take vegetables out at least one during cooking to stir.

  3. Combine roasted vegetables, chicken broth and water in a large saucepan and use an immersion blender to blend ingredients together until smooth.

  4. Heat blended soup over medium heat until heated through, then stir in kale and cook until wilted, about 3 minutes.

  • Recommended

    It says chicken broth instead of vegetable broth or even chicken OR vegetable broth.