Pumpkin Spice Butternut Squash Soup

Pumpkin Spice Butternut Squash Soup

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From: Diabetic Living Magazine

Simmer up a light and tasty fall soup, made creamy with coconut milk and Greek yogurt.

Ingredients 12 servings

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Original recipe yields 12 servings
Nutrition per serving may change if servings are adjusted.
  • 1 tablespoon olive oil
  • ⅓ cup chopped onion
  • 2 cloves garlic, minced
  • 8 cups peeled and cubed butternut squash
  • ⅔ cup chopped apple
  • ½ cup chopped carrot
  • ¾ teaspoon kosher salt
  • ½ teaspoon pumpkin pie spice
  • ¼ teaspoon black pepper
  • 1 (14.5 ounce) can reduced-sodium chicken broth
  • 1 (14 ounce) can unsweetened light coconut milk
  • 1 tablespoon packed brown sugar (see Tips)
  • 5 tablespoons plain nonfat Greek yogurt
  • 5 tablespoons salted roasted hulled pumpkin seeds (pepitas)


  • Prep

  • Ready In

  1. In a 4- to 6-qt. Dutch oven heat oil over medium. Add onion and garlic; cook 5 minutes or until onion is tender, stirring occasionally. Stir in the next six ingredients (through pepper). Cook and stir 4 minutes. Add broth. Bring to boiling; reduce heat. Simmer, covered, 20 to 25 minutes or until squash and carrot are tender, stirring occasionally. Remove from heat. Stir in coconut milk and brown sugar.
  2. Using an immersion blender (or working in batches in a food processor or blender), blend squash mixture until smooth, adding water if needed to reach desired consistency.
  3. Serve soup topped with yogurt, pumpkin seeds, and, if desired, additional pumpkin pie spice.
  • Tips: Sugar Substitute: Choose Splenda Brown Sugar Blend. Follow package directions to use product amount equivalent to 1 Tbsp. packed brown sugar. PER SERVING WITH SUBSTITUTE: Same as below, except 129 cal., 4 g total sugar.

Nutrition information

  • Serving size: ⅔ cup
  • Per serving: 131 calories; 6 g fat(3 g sat); 3 g fiber; 16 g carbohydrates; 4 g protein; 31 mcg folate; 0 mg cholesterol; 5 g sugars; 10,775 IU vitamin A; 21 mg vitamin C; 60 mg calcium; 1 mg iron; 133 mg sodium; 409 mg potassium
  • Nutrition Bonus: Vitamin A (216% daily value), Vitamin C (35% dv)
  • Carbohydrate Servings: 1
  • Exchanges: 1 starch, 1 fat

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