Cozy Winter Squash Soup

Packed with beta-carotene and fiber from winter squash and carrots, this comforting soup supports immune health and digestion with very little fat.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (6 servings), not per serving.

• 1 tablespoon olive oil · 110 kcal in the whole recipe
• 2 medium onions, chopped · 67 kcal in the whole recipe
• 2 medium carrots, chopped · 28 kcal in the whole recipe
• 2 garlic cloves, minced · 5 kcal in the whole recipe
• 1 cup no-salt-added canned tomato sauce · 71 kcal in the whole recipe
• 5 cups low-sodium vegetable broth · 52 kcal in the whole recipe
• 4 cups cooked winter squash (such as butternut or pumpkin) · 411 kcal in the whole recipe
• 1 1/2 tablespoons dried oregano · 10 kcal in the whole recipe
• 1 1/2 tablespoons dried basil · 9 kcal in the whole recipe

Method

1. Heat the olive oil in a large saucepan over medium heat.

   

2. Add the chopped onions, carrots, and minced garlic. Cover and cook for about 5 minutes until the vegetables begin to soften.

   

3. Stir in the tomato sauce, vegetable broth, cooked winter squash, dried oregano, and dried basil.

   

4. Bring the soup to a simmer, cover, and cook for 30 minutes to let the flavors blend beautifully.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.