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Pretty Autumn Soup

 Pretty Autumn Soup
“Carrots, squash and sweet potato combine to make a healthy and colorful fall soup.” This one’s loaded with vitamin A! Margaret Allen - Abingdon, VA
6 ServingsPrep: 15 min. Cook: 20 min.

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

Directions

  • 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.
  • 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.
Nutritional Facts: 1 cup equals 166 calories, 1 g fat (1 g saturated fat), 5 mg cholesterol, 190 mg sodium,

2 of 2

Pretty Autumn Soup (continued)

Nutritional Facts: 33 g carbohydrate, 6 g fiber, 7 g protein. Diabetic Exchanges: 1-1/2 starch, 1 vegetable, 1/2 fat-free milk.