Recipe Image

Pumpkin Spice Butternut Squash Soup

  • 40 m
  • 1 h
Diabetic Living Magazine
“Simmer up a light and tasty fall soup, made creamy with coconut milk and Greek yogurt.”


    • 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)


  • 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.
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