Pretty Autumn Soup

  Soups

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

Pretty Autumn Soup

Average Rating: 4.75

TOTAL TIME: Prep: 15 min. Cook: 20 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

Instructions

  • 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.

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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