Easy Butternut Squash Soup

Easy Butternut Squash Soup

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From: Diabetic Living Magazine

Just a touch of brown sugar sweetens this simple soup that gets its creaminess from pureed squash and fat-free evaporated milk.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 1 (12 ounce) package refrigerated cubed butternut squash, such as Green Giant brand or Marketside (Walmart brand)
  • ½ cup finely chopped onion
  • 2 tablespoons unsalted butter
  • 1 (14.5 ounce) can reduced-sodium chicken broth
  • 1 (12 fluid ounce) can fat-free evaporated milk
  • 1 teaspoon packed brown sugar
  • ½ teaspoon kosher salt
  • ½ teaspoon ground nutmeg
  • ¼ teaspoon ground white pepper (more if desired)
  • Fresh thyme sprigs (optional)
  • Freshly grated nutmeg (optional)

Preparation

  • Prep

  • Ready In

  1. Pour contents of the butternut squash package into a 2-quart microwave-safe baking dish with a lid. Add 2 tablespoons water. Cover. Microwave on 100 percent power (high) for 3 minutes. Stir. Microwave on 100 percent power (high) for 3 minutes more. Stir again. Microwave on 100 percent power (high) about 2 minutes more or until squash is very tender. Using a pastry blender or potato masher, mash squash.
  2. Meanwhile, in a heavy medium saucepan cook onion in hot butter until tender, stirring frequently.
  3. In a food processor or blender combine cooked onions, mashed squash, broth, evaporated milk, brown sugar, salt, the ½ teaspoon ground nutmeg, and the white pepper. Cover and process or blend until smooth. Return soup to the saucepan. Cook and stir over medium-high heat until heated through. If desired, garnish with thyme and freshly grated nutmeg.

Nutrition information

  • Serving size: 1 cup
  • Per serving: 185 calories; 6 g fat(4 g sat); 2 g fiber; 25 g carbohydrates; 8 g protein; 7 mcg folate; 15 mg cholesterol; 15 g sugars; 8,507 IU vitamin A; 18 mg vitamin C; 300 mg calcium; 1 mg iron; 560 mg sodium; 388 mg potassium
  • Nutrition Bonus: Vitamin A (170% daily value), Calcium (30% dv), Vitamin C (30% dv)
  • Carbohydrate Servings:
  • Exchanges: 1 milk, 1 starch, 1 fat

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