Creamy butternut squash soup

Ingredients

• 1 teaspoon olive oil
• 2 cups chopped onion
• 1 cup chopped carrots
• 1 cup chopped celery
• 4 cups roasted butternut squash
• 2 cups water
• 1 cup low-sodium vegetable broth
• 3 tablespoons brown sugar
• 3/4 teaspoon kosher salt
• 1/2 teaspoon cinnamon
• 1/4 teaspoon nutmeg
• 1/4 cup cornstarch
• 1/4 cup cold water
• 1/4 cup half-and-half

Directions

Heat the olive oil over medium-high heat in a large soup pot Add the onion, carrots and celery and saute until tender, about 5 to 10 minutes. Add squash, water, broth, brown sugar, salt, cinnamon and nutmeg. Let soup simmer for about 15 minutes. Remove from heat. Place soup in a blender, small amounts at a time. Place a towel over the lid of the blender to avoid the lid popping up. Add blended soup back to soup pot and bring to a boil. In a small bowl, combine the cornstarch and water to make a slurry. Add 1 tablespoon of cornstarch slurry at a time to the boiling soup mixture and whisk until the soup reaches desired thickness. Add half-and-half, stir and serve.

Serving Information

Serves 6

Nutritional analysis per serving

Calories: 129
Total carbohydrate: 29 g
Cholesterol: 4 mg
Dietary fiber: 4 g
Monounsaturated fat: 0 g
Protein: 2 g
Saturated fat: 1 g
Serving size: 1 cup
Sodium: 342 mg
Total fat: 1 g

DASH Eating Plan Servings

Fats and oils: 1/2
Vegetables: 3

Diabetes Meal Plan Choices

Fats: 1/2
Nonstarchy vegetables: 1/2
Starches: 1/2

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1/2
Fats: 1/2
Vegetables: 1