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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 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

  1. Wash hands with soap and water.
  2. In a large saucepan, heat oil over medium heat.
  3. Stir in onions, carrots, and garlic.
  4. Cook for about 5 minutes, covered.
  5. Stir in the tomato sauce, 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 127
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 81 mg
Carbohydrates 19 g
Dietary Fiber 5 g
Total Sugars 8 g
Added Sugars included 0 g
Protein 6 g
Vitamin D 0 mcg
Calcium 95 mg
Iron 3 mg
Potassium 683 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 127
Total Fat 4 g
Saturated Fat 1 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 g
Dietary Fiber 5 g
Total Sugars 8 g
Added Sugars included 0 g
Protein 6 g
Minerals
Calcium 95 mg
Potassium 683 mg
Sodium 81 mg
Copper 0 mg
Iron 3 mg
Magnesium 37 mg
Phosphorus 116 mg
Selenium 1 mg
Zinc 1 mg
Vitamins
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

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
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