Butternut Squash Soup

TODAY Show nutrition expert Joy Bauer creates a crowd-pleaser with extra health benefits.

By Joy Bauer
Joy Bauer's Food Cures Book Cover
Food Cures © by Joy Bauer
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From Joy Bauer’s Food Cures (Rodale), Butternut Squash Soup is autumn’s best-kept culinary secret: a smooth, slightly sweet, super-healthy soup that appeals to kids just as much as adults. Packed with Vitamin C and beta-carotene, it’s also excellent for skin, vision, and even helping to alleviate the symptoms of arthritis.

1 tablespoon olive oil
2 large leeks, trimmed and chipped
1/8 teaspoon ground cinnamon
1/8 teaspoon nutmeg
1 1/2 pounds butternut squash, peeled and cubed (about 4 cups)
2 large carrots, peeled and grated
3 cups low-sodium chicken or vegetable broth
Kosher salt
Freshly ground black pepper

1. Coat a large stockpot with oil spray. Add the oil and heat over medium-high heat. Add the leeks and sauté for 6 to 7 minutes, or until translucent and soft. Add the cinnamon and nutmeg and cook an additional minute to release the flavor of the spices. Add the squash, carrots, and broth and bring to a boil.

2. Reduce to a simmer and cook for 20 to 25 minutes longer, or until the vegetables are tender. Puree the soup with an immersion blender or in a food processor or blender. Season with salt and pepper to taste and serve immediately.

Serves 4 (1 1/2 cups each)

Nutritional Information Per Serving: 158 calories, 5 g protein, 30 g carbohydrates, 4 g fat (0 g saturated), 0 mg cholesterol, 452 mg sodium, 5 g fiber, plus 43 mg vitamin C (73% DV), 10,160 mcg beta-carotene

Excerpted from Joy Bauer’s Food Cures © 2011 by Joy Bauer, MS, RD, CDN with Carol Svec. Reprinted with permission from Rodale.


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