U.S. flag

An official website of the United States government

Squash Soup

Squash Soup in a bowl
Makes: 6 servings

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.

Ingredients

  • 1 tablespoon olive oil (or cooking oil of choice)
  • 2 medium onions, chopped
  • 2 medium carrots, chopped
  • 2 garlic cloves, minced
  • 1 cup canned tomato puree
  • 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

  1. Wash hands with soap and water.
  2. In a large saucepan, warm oil over medium heat.
  3. Stir in onions, carrots, and garlic.
  4. Cook for about 5 minutes, covered.
  5. Stir in the tomato puree, chicken broth, cooked squash, and herbs.
  6. Bring soup to a simmer and cook, covered, for 30 minutes.

Notes

Source:

From the Farm to the Table
University of Connecticut Cooperative Extension

Nutrition Information

Serving Size: 1/6 of recipe
Nutrients Amount
Total Calories 139
Total Fat 5 g
Saturated Fat 1 g
Cholesterol 1 mg
Sodium 258 mg
Carbohydrates 21 g
Dietary Fiber 5 g
Total Sugars 9 g
Added Sugars included 1 g
Protein 6 g
Vitamin D 0 mcg
Calcium 101 mg
Iron 3 mg
Potassium 700 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 139
Total Fat 5 g
Saturated Fat 1 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.2 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 1 mg
Carbohydrates 21 g
Dietary Fiber 5 g
Total Sugars 9 g
Added Sugars included 1 g
Protein 6 g
Minerals
Calcium 101 mg
Potassium 700 mg
Sodium 258 mg
Copper 0 mg
Iron 3 mg
Magnesium 39 mg
Phosphorus 120 mg
Selenium 1 mg
Zinc 1 mg
Vitamins
Vitamin A 389 mcg
Vitamin B6 0.4 mg
Vitamin B12 0.2 mcg
Vitamin C 14 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 41 mcg
Folate 41 mcg
Thiamin 0.1 mg
Riboflavin 0.2 mg
Niacin 5 mg
Choline 27 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Vegetables 1 cups

Write a review

Shop Simple home screen on a phone

Shop Simple with MyPlate

Find savings in your area and discover new ways to prepare budget-friendly foods.

Learn more

Alexa Speakers and Devices

MyPlate on Alexa

Get MyPlate nutrition tips on Amazon Alexa devices or the free Alexa app.

Learn more

Start Simple app on phone and watch

Start Simple with MyPlate App

Build healthy eating habits one goal at a time! Download the Start Simple with MyPlate app today.

Learn more

logo for the Dietary Guidelines for Americans

MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025