Recipe: Butternut Squash, Carrot and Ginger Soup

Creamy and satisfying
butternut carrot and ginger soup

This hearty, tasty soup is full of flavor but low in calories. It’s also naturally sweet, with carrots and butternut squash.

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2 tablespoons extra virgin olive oil
8 ounces (1 ¼ cups) onion – diced (about 1 large onion)
9 ounces (2 cups) carrots – peeled and diced (about 4 medium carrots)
1 teaspoon fresh ginger – minced
46 ounces (9 cups) butternut squash – peeled, seeded and diced (about 3 medium squash, 5 ½ pounds whole)
10 cups liquid vegetable broth
1 pinch cayenne pepper (optional)


  1. In a pot, sautée the onion in olive oil on low flame until clear.
  2. Add carrots and sautée 10 minutes.
  3. Add ginger and sautée two minutes.
  4. Add butternut squash and vegetable stock and bring to a boil, then turn heat to medium low heat and simmer for 45 minutes.
  5. Puree with a blender until smooth and serve.

Nutrition information

Makes 17 servings

Each 1-cup serving contains:

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Calories 70
Sodium 230mg
Sugars 4g
Cholesterol 0mg
Saturated fat 0g
Fiber 3g
Protein 1g
Carbohydrate 13g

Chef’s Notes:

Soup can be blended using a normal blender or an immersion blender. Immersion blenders tend to be safer, quicker, and easier to clean. This soup freezes well.

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Recipe courtesy of Wellness Institute Executive Chef Jim Perko, CEC, AAC

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