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Pretty Autumn Soup Recipe
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Pretty Autumn Soup Recipe

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Carrots, squash and sweet potato combine to make a healthy and colorful soup, which I especially enjoy during the fall. —Margaret Allen, Abingdon, Virginia
TOTAL TIME: Prep: 15 min. Cook: 20 min.
MAKES:6 servings
TOTAL TIME: Prep: 15 min. Cook: 20 min.
MAKES: 6 servings

Ingredients

  • 2-1/2 cups cubed peeled butternut squash
  • 1 large sweet potato, peeled and cubed
  • 3 medium carrots, sliced
  • 1/4 cup thawed orange juice concentrate
  • 3 cups fat-free milk
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 3 tablespoons reduced-fat sour cream
  • 2 tablespoons minced chives
  • 1 tablespoon sesame seeds, toasted

Nutritional Facts

166 calories: 1 cup, 1g fat (1g saturated fat), 5mg cholesterol, 190mg sodium, 33g carbohydrate (19g sugars, 6g fiber), 7g protein Diabetic Exchanges: 1 starch, 1 vegetable 0 fat-free milk.

Directions

  1. Place the squash, sweet potato and carrots in a steamer basket; place in a large saucepan over 1 in. of water. Bring to a boil; cover and steam for 12-16 minutes or until tender. Cool slightly. Transfer to a food processor; add juice concentrate. Cover and process until smooth.
  2. Transfer to a large saucepan; stir in the milk, salt and pepper. Cook and stir over low heat until heated through (do not boil). Top each serving with 1-1/2 teaspoons sour cream, 1 teaspoon chives and 1/2 teaspoon sesame seeds. Yield: 6 servings.
Originally published as Pretty Autumn Soup in Healthy Cooking August/September 2009, p36


Reviews for Pretty Autumn Soup

AVERAGE RATING
(8)
RATING DISTRIBUTION
5 Star
 (6)
4 Star
 (2)
3 Star
 (0)
2 Star
 (0)
1 Star
 (0)
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MY REVIEW
momoftia
Reviewed Nov. 17, 2011

""Very tasty" says my husband. Served with a salad and had a great vegetarian meal."

MY REVIEW
MsDeb01
Reviewed Oct. 17, 2011

"I served Pretty Autumn Soup tonight. It was a very simple meal to make on a chilly fall night. I had more butternut squash therefore I increased the skim milk and OJ concentrate.I added lean cooked turkey bacon pieces and topped with chopped garden onions instead of chives, and no sesame seeds. Family said this soup was a keeper."

MY REVIEW
lorettasylvia
Reviewed Oct. 12, 2011

"Delicious and low in salt, even lower if you use salt substitute. Thanks for sharing!"

MY REVIEW
csmonroe
Reviewed Oct. 12, 2011

"I substituted reduced fat chicken broth for the milk. I am on Weight Watchers and that cut the points in half."

MY REVIEW
langang
Reviewed Jan. 11, 2011

"super easy to make with GREAT flavor.

made for Christmas dinner and was a big hit with everyone.
will definitely make this again!
(especially since all the veggies needed are available year-round)"

MY REVIEW
daisey5
Reviewed Dec. 30, 2009

"Because I have MS and can't cut the vegetables, I found pre peeled and cut vegetables in the grocery store and they worked out great."

MY REVIEW
ladybug810
Reviewed Aug. 6, 2009

"This one is delicous!! Thanks for sharing it, Margaret! Yes, there is some chopping involved, but believe me...it's well worth it!"

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