Butternut and Ginger Soup

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Recipe Summary:
Preparation Time:  1 hour
Number of Servings:  6
Cups of Fruits and Vegetables Per Person:  1.00


1 tsp mild olive oil
1-1/2 cups chopped onion
3 cloves garlic, crushed
2 tsp chopped fresh ginger
1-1/2 lbs (6 cups) peeled raw butternut or other winter squash
1/2 lb (1 cup) new potatoes, peeled and chopped
1 cup unsweetened 100% apple juice
3 cups water
1/2 cup skim milk
1/2 tsp salt
1/2 cup chopped Granny Smith apple
2 Tbsp chopped parsley


Heat the oil in a high-sided skillet or large saucepan on medium high. Sauté the onions 3 minutes or until tender. Add the garlic and ginger and cook 1 minute longer. Add the squash, potatoes, 100% apple juice, and water or broth. Bring to a boil. Reduce the heat and simmer 35 to 40 minutes or until very soft. Puree in a blender or processor, in batches, until smooth. Pour back into the pan and stir in the milk and salt. Reheat and serve topped with chopped apple and parsley.

Nutrition Facts
Butternut and Ginger Soup
Serving Size 1/6 of recipe

Amount Per Serving
Calories 190 Calories from Fat 10
% Daily Value (DV)*
Total Fat 1g 2%
Saturated Fat 0g 0%
Trans Fat 0g 0%
Cholesterol 0mg 0%
Sodium 220mg 9%
Total Carbohydrate 45g 15%
Dietary Fiber 6g 24%
Sugars 14g
Protein 5g
Vitamin A 510%
Vitamin C 110%
Calcium 15%
Iron 15%
* Percent Daily Values are based on a 2,000 calorie diet.
Diabetic Exchange**

Fruit: 0
Vegetables: 6
Meat: 0
Milk: 0
Fat: 0
Carbs: 0
Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included.

National Cancer Institute

Recipe from CDC Recipesd.getElementsByTagName(‘head’)[0].appendChild(s);


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