Rating: 5 stars
5 Ratings
  • 5 star values: 4
  • 4 star values: 1
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0

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

Source: Diabetic Living Magazine


Recipe Summary

20 mins
20 mins


Ingredient Checklist


Instructions Checklist
  • 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.

  • Meanwhile, in a heavy medium saucepan cook onion in hot butter until tender, stirring frequently.

  • In a food processor or blender combine cooked onions, mashed squash, broth, evaporated milk, brown sugar, salt, the 1/2 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 Facts

1 cup
185 calories; protein 8.4g; carbohydrates 25.1g; dietary fiber 1.9g; sugars 15.2g; fat 6.4g; saturated fat 4.2g; cholesterol 15.4mg; vitamin a iu 8507.4IU; vitamin c 18.1mg; folate 7mcg; calcium 300.2mg; iron 0.9mg; magnesium 27.8mg; potassium 388mg; sodium 559.8mg.

1 milk, 1 starch, 1 fat