Butternut Squash and Carrot Soup

Butternut Squash and Carrot Soup

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From: Diabetic Living Magazine

This elegant and smooth squash soup recipe gives you more than your daily quota for vitamin A in just one bowl.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • 1 tablespoon butter or margarine
  • 3 cups peeled, diced butternut squash (about 1 small squash)
  • 2 cups thinly sliced carrots (4 medium carrots)
  • ¾ cup thinly sliced leeks or chopped onion
  • 2 (14.5 ounce) cans reduced-sodium chicken broth
  • ¼ teaspoon ground white pepper
  • ¼ teaspoon nutmeg
  • ¼ cup regular or fat-free half-and-half or light cream
  • Fresh tarragon leaves (optional)

Preparation

  • Prep

  • Ready In

  1. In a large saucepan over medium heat melt butter or margarine. Add squash, carrots, and leeks or onion to pan. Cook , covered, for 8 minutes, stirring occasionally. Add broth. Bring to a boil; reduce heat. Simmer, covered, for 25 minutes or until vegetables are very tender.
  2. Place one-third of the squash mixture in a food processor bowl or blender container. Cover; process or blend until almost smooth. Repeat with remaining mixture. Return mixture to saucepan. Add white pepper and nutmeg. Bring just to boiling. Add half-and-half or light cream; heat through. Ladle into soup bowls. If desired, garnish with fresh tarragon.

Nutrition information

  • Serving size: 1 cup
  • Per serving: 82 calories; 3 g fat(2 g sat); 2 g fiber; 12 g carbohydrates; 3 g protein; 29 mcg folate; 9 mg cholesterol; 4 g sugars; 5,358 IU vitamin A; 8 mg vitamin C; 47 mg calcium; 1 mg iron; 364 mg sodium; 344 mg potassium
  • Nutrition Bonus: Vitamin A (107% daily value)
  • Carbohydrate Servings: 1
  • Exchanges: 1½ vegetable, ½ starch, ½ fat

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