Squash Soup
Try this delicious soup with acorn squash, pumpkin, butternut squash, crookneck, or a unique variety of winter squash that you grow in your garden or can find at a local farmers market.
- Yield
- 6 servings
- Serving size
- 1/6 of recipe
- Rating
- 3.80 of 5 (441 ratings)
Food groups
- Vegetables: 1 cups
Ingredients
- 1 tablespoon olive oil (or cooking oil of choice)
- 2 medium onions, chopped
- 2 medium carrots, chopped
- 2 garlic cloves, minced
- 1 cup no salt added canned tomato sauce
- 5 cups low-sodium chicken or vegetable broth
- 4 cups winter squash, cooked
- 1 1/2 tablespoons dried oregano
- 1 1/2 tablespoons dried basil
Directions
- Wash hands with soap and water.
- In a large saucepan, heat oil over medium heat.
- Stir in onions, carrots, and garlic.
- Cook for about 5 minutes, covered.
- Stir in the tomato sauce, chicken broth, cooked squash, and herbs.
- Bring soup to a simmer and cook, covered, for 30 minutes.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 126.82 |
| Total Fat | 4.13 g |
| Saturated Fat | 0.87 g |
| Monounsaturated Fat | 2 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 0 mg |
| Carbohydrates | 19.43 g |
| Dietary Fiber | 5.26 g |
| Total Sugars | 8.23 g |
| Added Sugars included | 0 g |
| Protein | 6.25 g |
| Calcium | 95 mg |
| Potassium | 683 mg |
| Sodium | 81.19 mg |
| Copper | 0 mg |
| Iron | 3 mg |
| Magnesium | 37 mg |
| Phosphorus | 116 mg |
| Selenium | 1 mg |
| Zinc | 1 mg |
| Vitamin A | 384 mcg |
| Vitamin B6 | 0.3 mg |
| Vitamin B12 | 0.2 mcg |
| Vitamin C | 16 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 2 mg |
| Vitamin K | 36 mcg |
| Folate | 39 mcg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.2 mg |
| Niacin | 4 mg |
| Choline | 25 mg |
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Source
Recipe by: From the Farm to the Table — University of Connecticut Cooperative Extension
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/squash-soup. Federal works are public domain in the United States.
This edition: preserved and enhanced by MyPlate.food — cleaned and completed data, structured nutrition and food-group amounts, images remastered from the USDA originals, and translations into Spanish, French, Korean, and German. The original USDA recipe is public domain; this enhanced edition is free to cite and reuse with credit to MyPlate.food. Custom licensing: myplate.food/partners.