Diabetic Cooking

Butternut Squash Soup



  • 2 teaspoons olive oil
  • 1 large sweet onion, chopped
  • 1 medium red bell pepper, chopped
  • 2 packages (10 ounces each) frozen puréed butternut squash, thawed
  • 1 can (10 3/4 ounces) condensed reduced-sodium chicken broth, undiluted
  • 1/4 teaspoon ground nutmeg
  • 1/8 teaspoon white pepper
  • 1/2 cup fat-free half-and-half


Heat oil in large saucepan over medium-high heat. Add onion and bell pepper; cook 5 minutes, stirring occasionally. Add squash, broth, nutmeg, and white pepper; bring to a boil over high heat. Reduce heat; cover and simmer 15 minutes or until vegetables are very tender.

Purée soup in saucepan with hand-held immersion blender or in batches in food processor or blender. Return soup to saucepan.

Stir in half-and-half; heat through. Add additional half-and-half, if necessary, to thin soup to desired consistency.

Serving Suggestion: Garnish with a swirl of fat-free half-and-half or a sprinkling of fresh parsley.

Tip: Butternut squash is a type of winter squash, and is an excellent source of beta-carotene. It’s also a very good source of vitamin C, potassium, and dietary fiber.

Yield: 4 servings.

Serving size: 1 1/2 cups soup.

Nutrition Facts Per Serving:
Calories: 152 calories, Carbohydrates: 28 g, Protein: 6 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 13 mg, Sodium: 155 mg, Fiber: 3 g

Exchanges per serving: 2 Bread/Starch, 1/2 Fat.

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