UMass Extension Nutrition Education Program

Healthy Recipes

Butternut Squash Soup

Serves: 6

Fruits and Vegetables: 1 cup per serving

Ingredients

1 tablespoon vegetable or olive oil

1 medium onion, chopped

1 carrot, chopped

2 garlic cloves, minced

½ cup tomato puree, canned

1 small, fresh, hot chili pepper, seeded and chopped (use gloves when handling hot pepper)

1 medium butternut squash, peeled and cubed (about 1 pound)

2 (14.5 oz) cans chicken broth, low-sodium

Pepper to taste

Dash of salt (optional)

Lime wedges (optional garnish)

Directions

1. Wash and prepare vegetables.
2. Heat oil in a large saucepan over medium heat. Stir in onions, carrots, and garlic.
3. Cook for 3 minutes.  Cover pan, lower heat, and cook 3-4 more minutes, until vegetables are tender.
4. Stir in tomato puree, chilies, squash and chicken broth. Simmer for 15 minutes. Add salt and pepper.
5. Transfer soft squash cubes to a bowl, mash with potato masher or fork, and return to pan. Soup will have a chunky consistency.

Tips

• To soften squash skin before peeling, poke with a fork several times and microwave on high for about 3 minutes.
• For low-sodium diets, do not add the optional salt to the soup.

Nutrition Facts

 Serving size: 1 cup; Calories: 90; Carbohydrates: 12 g; Fiber: 2 g; Fat 3.5 g; Saturated fat: 0.5 g; Sodium: 125 mg

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