Diabetes-Friendly RecipesButternut Soup

Butternut Soup Shooters

This soup is so creamy and luscious you won't believe it's dairy-free!

Rochelle Bilow

What’s the secret to this dairy-free creamy soup? Cashews! This vibrant app is colored naturally with anti-inflammatory turmeric and is fragrant with seasonal herbs. Serve it in shot glasses or small juice glasses for party-friendly slurping.

Serving Size




  • ½ cup raw unsalted cashews
  • 2 tsp. vegetable oil
  • 1 tsp. dried oregano
  • 1 tsp. dried rosemary
  • 1 tsp. ground turmeric
  • 1 small onion, peeled and diced
  • ¼ tsp. black pepper
  • 1 tsp. kosher salt
  • 1 cup celery, roughly chopped
  • 2 cups butternut squash, peeled and roughly chopped
  • 3 cups no-sodium chicken stock
  • For the garnish:
  • ¼ cup raw unsalted cashews, roughly chopped
  • Freshly ground black pepper to taste

Nutrition Information

Per serving: 85 calories; 4.7g fat; 0.7g saturated fat; 0mg cholesterol; 352.2mg sodium; 8.8g carbohydrate; 1.4g fiber; 3.5g protein; 2.5g sugar; 27.8mg calcium


Step 1Make the soup: Place the ½ cup cashews in a bowl with 2 inches of space on top. Bring a pot of water to a boil. Pour the water over the cashews and let sit at room temperature for 30 minutes to soften.

Step 2Meanwhile, add the vegetable oil to a soup pot over medium heat. Add the oregano, rosemary, and turmeric and cook for 1 minute, stirring the whole time. Add the onion, salt, and pepper, and cook over medium or medium-low, until the onion is fragrant and translucent but not browned. Add the celery and squash and cook for 2 minutes more, stirring occasionally.

Step 3Add 2 Tbsp. water and stir until almost entirely evaporated. Add all the chicken stock and increase heat to bring to a boil. Once boiling, reduce heat to keep at a moderate simmer. Cover and cook for 30 minutes, until vegetables are softened. Remove from the heat.

Step 4Drain the cashews and discard the soaking liquid. Add the cashews to the pot. Using a high-speed blender or an immersion blender, purée the vegetables, cashews, and all the liquid until very smooth and creamy.

Step 5To serve: Heat to soup over medium-low until warmed through. Carefully ladle 4 oz. of soup into serving glasses and top with a small sprinkle of cashews and crack of black pepper.

Rochelle Bilow

Rochelle Bilow

Rochelle Bilow is a recipe developer and food writer who splits her time between New York and Vermont. She is the author of the food and farming memoir, The Call of the Farm, a former New York City line cook, and the former social media manager at Bon Appétit and Cooking Light magazines. She also appeared on season one of Beat Bobby Flay. Connect with Rochelle online at @rochellebilow

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