Squash Soup

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Low Sodium

Serves6 (1 1/2 cups each)

SWAP ScoreChoose Sometimes

Ingredients Directions Nutrition Facts

Ingredients

1 tablespoon olive oil
2 medium onions, chopped
2 medium carrots, chopped
2 cloves garlic, minced
1 cup tomato sauce, canned
5 cups chicken broth, low-sodium
4 cups winter squash, cooked (about 2 large, see recipe tips)
1 1/2 tablespoons oregano, dried
1 1/2 tablespoons basil, dried

Directions

In a large saucepan, warm oil over medium heat.
Stir in onions, carrot and garlic. Cook for about 5 minutes, covered, until soft.
Stir in the tomato puree, chicken broth, cooked squash, and herbs.
Bring soup to a simmer and cook, covered, for 30 minutes.
Serve hot.

Recipe Tips

Try butternut, kuri, acorn, buttercup, or Hubbard squash in this recipe.

Heat oven to 375 F. Cut squash in half lengthwise, remove seeds, and place cut side down on an oiled tin foil covered pan. Roast 50-65 minutes or until it is soft when poked with a knife.

Substitute vegetable broth for chicken broth for a vegetarian option.

Nutrition Facts

Squash Soup

Amount Per Serving (1 1/2 cups each)

Calories 138 Calories from Fat 36

% Daily Value*

Total Fat 4g 6%

Saturated Fat 1g 5%

Trans Fat 0g

Polyunsaturated Fat 1g

Monounsaturated Fat 2g

Cholesterol 0mg 0%

Sodium 266mg 11%

Potassium 749mg 21%

Total Carbohydrates 23g 8%

Dietary Fiber 6g 24%

Sugars 8g

Protein 7g 14%

Vitamin A 199%

Vitamin C 31%

Vitamin D0%

Calcium 7%

Iron 15%

* Percent Daily Values are based on a 2000 calorie diet.

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