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Pretty Autumn Soup Recipe

Pretty Autumn Soup Recipe

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. YIELD: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


  • 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.

Nutritional 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.

Reviews for Pretty Autumn Soup

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momoftia User ID: 3964938 168336
Reviewed Nov. 17, 2011

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

MsDeb01 User ID: 3541216 169977
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."

lorettasylvia User ID: 5357358 78584
Reviewed Oct. 12, 2011

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

csmonroe User ID: 1507654 209346
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."

langang User ID: 5722096 78580
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)"

daisey5 User ID: 146806 169852
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."

ladybug810 User ID: 791745 82097
Reviewed Aug. 6, 2009

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

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