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Squash Soup

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Squash Soup
En Español

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Recipe Total Cost
  • Makes: 6 servings

Try this delicious soup with acorn squash, pumpkin, butternut squash, crookneck, or a unique variety of winter squash that you grow in your garden or can find at a local farmers market. 

Ingredients

  • 1 tablespoon olive oil
  • 2 onions (medium, chopped)
  • 2 carrots (medium, chopped)
  • 2 garlic cloves (minced)
  • 1 cup tomato puree (canned)
  • 5 cups chicken or vegetable broth, low-sodium
  • 4 cups winter squash (cooked)
  • 1 1/2 tablespoons oregano (dried)
  • 1 1/2 tablespoons basil (dried)

Directions

1. In a large saucepan, warm oil over medium heat.

2. Stir in onions, carrots and garlic.

3. Cook for about 5 minutes, covered.

4. Stir in the tomato puree, chicken broth, cooked squash, and herbs.

5. Bring soup to a simmer and cook, covered, for 30 minutes.

Notes

Source: University of Connecticut, Cooperative Extension, From the Farm to the Table, p.12
Hispanic Health Council

Nutrition Information

Serving Size: 1/6 of recipe
Nutrients Amount
Total Calories 127
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 1 mg
Sodium 251 mg
Carbohydrates 19 g
Dietary Fiber 4 g
Total Sugars 7 g
Added Sugars included 0 g
Protein 6 g
Vitamin D 0 mcg
Calcium 95 mg
Iron 3 mg
Potassium 735 mg
N/A - data is not available
Nutrients Amount
Total Calories 127
Total Fat 4 g
Saturated Fat 1 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 1 g
Linoleic Acid 0 g
α-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 1 mg
Carbohydrates 19 g
Dietary Fiber 4 g
Total Sugars 7 g
Added Sugars included 0 g
Protein 6 g
Minerals
Calcium 95 mg
Potassium 735 mg
Sodium 251 mg
Copper 245 mcg
Iron 3 mg
Magnesium 37 mg
Phosphorus 115 mg
Selenium 1 mcg
Zinc 1 mg
Vitamins
Vitamin A 237 mcg RAE
Vitamin B6 0 mg
Vitamin B12 0 mcg
Vitamin C 15 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 35 mcg
Folate 40 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 5 mg
Choline 25 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
1 1/4 cups

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