Butternut Squash and Carrot Soup

This creamy vegetable soup is a wonderful low-fat recipe option for your family. Top with toasted pumpkin seeds for an added treat.

Butternut Squash and Carrot Soup
1  cup
6 side-dish servings
30 mins
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  • 3 cups peeled, diced butternut squash (about 1 small squash)
  • 2 cups thinly sliced carrots (4 medium)
  • 3/4 cup thinly sliced leek or chopped onion
  • 1 tablespoon butter or margarine
  • 2 14 1/2 ounce cans reduced-sodium chicken broth
  • 1/4 teaspoon ground white pepper
  • 1/4 teaspoon ground nutmeg
  • 1/4 cup half-and-half or light cream
  • Creme fraiche or dairy sour cream (optional)
  • Toasted pumpkin seeds (pepitas) (optional)
  • Fresh tarragon sprigs (optional)
In a large covered saucepan cook squash, carrots, and leek in hot butter over medium heat about 8 minutes, stirring occasionally. Add broth. Bring to boiling; reduce heat. Simmer, covered, for 25 to 35 minutes or until vegetables are very tender. Cool slightly.
Place one-third of the squash mixture in a food processor or blender. Cover and process or blend until almost smooth. Repeat with remaining squash mixture. Return all of the mixture to saucepan. Add white pepper and nutmeg; bring just to boiling. Add half-and-half; heat through. If desired, garnish each serving with creme fraiche, pumpkin seeds, and/or fresh tarragon.

nutrition information

Per Serving: cal. (kcal) 82, Fat, total (g) 3, chol. (mg) 9, sat. fat (g) 2, carb. (g) 12, Monounsaturated fat (g) 1, Polyunsaturated fat (g) 0, fiber (g) 2, sugar (g) 4, pro. (g) 3, vit. A (IU) 5199.16, vit. C (mg) 8.27, Thiamin (mg) 0.04, Riboflavin (mg) 0.07, Niacin (mg) 1.78, Pyridoxine (Vit. B6) (mg) 0.16, Folate (g) 20.16, Cobalamin (Vit. B12) (g) 0.06, sodium (mg) 364, Potassium (mg) 344, calcium (mg) 50.48, iron (mg) 0.72, Vegetables () 0.5, Starch () 0.5, Fat () 0.5, Percent Daily Values are based on a 2,000 calorie diet
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