October 25, 2016
Golden Butternut Squash Soup

Golden Butternut Squash Soup

by Berkeley Wellness  |  

This beautiful orange-gold soup gets its wealth of beta carotene from the carrots and butternut squash. The orange juice intensifies the color, and also adds the B vitamin folate.

Makes 4 servings


2½ teaspoons vegetable oil, such as olive or canola oil

¾ pound carrots, thinly sliced

¾ pound butternut squash, peeled, seeded and thinly sliced

⅔ cup water

¼ cup frozen orange juice concentrate

1½ cups fat-free milk

½ teaspoon salt

¼ teaspoon cayenne pepper

2 tablespoons reduced-fat sour cream


1. In a large nonstick saucepan, heat the oil over medium heat. Add the carrots and squash, and cook, stirring frequently, until the vegetables begin to color, about five minutes.

2. Add the water, cover, and cook until the vegetables are tender, about 15 minutes.

3. Transfer the vegetables and any liquid remaining in the pan to a food processor. Add the orange juice concentrate and process to a smooth puree.

4. Return the puree to the saucepan. Add the milk, salt and cayenne, and simmer over low heat until heated through. Serve topped with a dollop of sour cream.

Nutrition per serving: 172 calories, 4.2g total fat (1.2g saturated), 6mg cholesterol, 6g dietary fiber, 30g carbohydrate, 6g protein, 377mg sodium.

Good source of: beta carotene, calcium, fiber, folate, potassium, riboflavin, thiamin, vitamin B6, vitamin C.

From The Wellness Kitchen, by the staff of The Wellness Kitchen and the editors of the University of California, Berkeley Wellness Letter.