Name: Butternut Squash and Carrot Soup
Prep time: 15 min
Total time: 50 min
Ingredients: 1 tablespoon butter or margarine; 3 cups peeled, diced butternut squash (about 1 small squash); 2 cups thinly sliced carrots (4 medium carrots); 0.75 cup thinly sliced leeks or chopped onion; 2 (14.5 ounce) cans reduced-sodium chicken broth; 0.25 teaspoon ground white pepper; 0.25 teaspoon nutmeg; 0.25 cup regular or fat-free half-and-half or light cream; 1 bunch Fresh tarragon leaves

Butternut Squash and Carrot Soup

4.5

(2)

1 Review

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

EatingWell Test Kitchen

Updated on April 19, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Emily Lachtrupp, M.S., RD

Ingredients

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
1 bunch Fresh tarragon leaves

Directions

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.
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.

Originally appeared: Diabetic Living Magazine

Nutrition Facts (per serving)

82	Calories
3g	Fat
12g	Carbs
3g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size 1 cup
Calories 82
% Daily Value *
Total Carbohydrate 12g	4%
Dietary Fiber 2g	8%
Total Sugars 4g
Protein 3g	6%
Total Fat 3g	4%
Saturated Fat 2g	10%
Cholesterol 9mg	3%
Vitamin A 5358IU	107%
Vitamin C 8mg	9%
Folate 29mcg	7%
Sodium 364mg	16%
Calcium 47mg	4%
Iron 1mg	4%
Magnesium 17mg	4%
Potassium 344mg	7%

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.

Butternut Squash and Carrot Soup

Ingredients

Directions

Nutrition Facts (per serving)

Related Articles