Pretty Autumn Soup

Name: Pretty Autumn Soup
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 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

Carrots, squash and sweet potato combine to make a healthy and colorful soup, which I especially enjoy during the fall. —Margaret Allen, Abingdon, Virginia

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.

Nutrition Facts

1 cup: 166 calories, 1g fat (1g saturated fat), 5mg cholesterol, 190mg sodium, 33g carbohydrate (19g sugars, 6g fiber), 7g protein. Diabetic Exchanges: 1-1/2 starch, 1 vegetable, 1/2 fat-free milk.

Originally published as Three Yellow Vegetable Soup in Healthy Cooking August/September 2009

Reviews

Click stars to rate

Average Rating:

momoftia

Nov 17, 2011

"Very tasty" says my husband. Served with a salad and had a great vegetarian meal.
MsDeb01

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.
lorettasylvia

Oct 12, 2011

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

Oct 12, 2011

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

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)
daisey5

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.
ladybug810

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!