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Pretty Autumn Soup

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


  • 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


  • 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.

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Average Rating:
    Apr 25, 2013

    No comment left

  • JoyceAnnD
    Dec 12, 2011

    No comment left

  • momoftia
    Nov 17, 2011

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

  • 2be
    Oct 23, 2011

    No comment left

  • 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.

  • Marjade
    Oct 12, 2011

    No comment left

  • 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.