Butternut Squash and Carrot Soup

This creamy vegetable soup is a wonderful low-fat recipe option for your family. Top with toasted pumpkin seeds for an added treat.

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  • Makes: 6 servings
  • Serving Size: 1 cup
  • Yields: 6 side-dish servings
  • Prep: 30 mins
  • Cook: 25 mins
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Butternut Squash and Carrot Soup
Ingredients
3
cups peeled, diced butternut squash (about 1 small squash)
2
cups thinly sliced carrots (4 medium)
3/4
cup thinly sliced leek or chopped onion
1
tablespoon butter or margarine
2
14 1/2 ounce cans reduced-sodium chicken broth
1/4
teaspoon ground white pepper
1/4
teaspoon ground nutmeg
1/4
cup half-and-half or light cream
 
Creme fraiche or dairy sour cream (optional)
 
Toasted pumpkin seeds (pepitas) (optional)
 
Fresh tarragon sprigs (optional)
Directions
  1. In a large covered saucepan cook squash, carrots, and leek in hot butter over medium heat about 8 minutes, stirring occasionally. Add broth. Bring to boiling; reduce heat. Simmer, covered, for 25 to 35 minutes or until vegetables are very tender. Cool slightly.
  2. Place one-third of the squash mixture in a food processor or blender. Cover and process or blend until almost smooth. Repeat with remaining squash mixture. Return all of the mixture to saucepan. Add white pepper and nutmeg; bring just to boiling. Add half-and-half; heat through. If desired, garnish each serving with creme fraiche, pumpkin seeds, and/or fresh tarragon.
Nutrition Facts (Butternut Squash and Carrot Soup)
    Per serving:
  • 82 kcal cal.,
  • 3 g fat
  • (2 g sat. fat,
  • 1 g monounsatured fat),
  • 9 mg chol.,
  • 364 mg sodium,
  • 12 g carb.,
  • 2 g fiber,
  • 4 g sugar,
  • 3 g pro.
  • Percent Daily Values are based on a 2,000 calorie diet
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