Diabetic Cooking

Soups & Stews

Winter squash soup with dill

Cooking time: 20 minutes. Baking time: 45 minutes.


  • 1 1/2 cups cooked, mashed winter squash (from 1 1/2 pounds acorn, butternut, or Hubbard squash)
  • 1 small white onion, finely chopped
  • 2 tablespoons light margarine
  • 1 tablespoon all-purpose flour
  • 2 cups of 99% fat-free chicken broth
  • 1/4 cup skim milk
  • 1 teaspoon dill
  • 1/2 teaspoon thyme leaves
  • Dash nutmeg


To cook squash, preheat oven to 350°F. Split squash in half lengthwise, and remove seeds and strings with a spoon. Place it in a shallow baking pan with 1 inch of water and bake for about 45 minutes, until soft. When soft, scoop flesh from skin and mash with a fork or potato masher.

In a medium saucepan, sauté onion with margarine. Add flour when onions soften. Slowly add chicken broth a few ounces at a time, stirring constantly. Bring to a gentle boil. Lower heat and gradually stir in milk and mashed squash. Add seasonings. Simmer for 10 minutes, stirring frequently.

Yield: 4 servings. Serving size: 1 cup.

Nutrition Facts Per Serving:
Calories: 113, Carbohydrates: 15 g, Protein: 2 g, Fat: 5 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 508 mg (using low-sodium broth will reduce sodium), Fiber: 3 g

Exchanges per serving: 1 carbohydrate, 1 fat. Carbohydrate choices: 1.

This recipe was developed by Kathleen Stanley, the Diabetes Education Program Coordinator at Central Baptist Hospital in Lexington, Kentucky. She frequently performs cooking demonstrations and has been involved in diabetes education for over 18 years.