Healthy Vegetable Recipes Healthy Squash Recipes Healthy Winter Squash Recipes Healthy Butternut Squash Recipes Easy Butternut Squash Soup 4.8 (5) 5 Reviews Just a touch of brown sugar sweetens this simple soup that gets its creaminess from pureed squash and fat-free evaporated milk. By EatingWell Test Kitchen EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. EatingWell's Editorial Guidelines Updated on September 19, 2023 Tested by EatingWell Test Kitchen Tested by EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. Meet the EatingWell Test Kitchen Rate PRINT Share Trending Videos Close this video player Prep Time: 20 mins Total Time: 20 mins Servings: 4 Yield: 4 servings Nutrition Profile: High-Calcium Bone-Health Diabetes-Appropriate Healthy Immunity Soy-Free Egg-Free Gluten-Free Low-Calorie Jump to Nutrition Facts Ingredients 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) 2 Fresh thyme sprigs ⅛ teaspoon Freshly grated nutmeg Directions 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. Originally appeared: Diabetic Living Magazine Rate It Print Nutrition Facts (per serving) 185 Calories 6g Fat 25g Carbs 8g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size 1 cup Calories 185 % Daily Value * Total Carbohydrate 25g 9% Dietary Fiber 2g 7% Total Sugars 15g Protein 8g 17% Total Fat 6g 8% Saturated Fat 4g 21% Cholesterol 15mg 5% Vitamin A 8507IU 170% Vitamin C 18mg 20% Folate 7mcg 2% Sodium 560mg 24% Calcium 300mg 23% Iron 1mg 5% Magnesium 28mg 7% Potassium 388mg 8% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved