Autumnal Squash Soup

A healthy diet doesn't mean you have to eliminate creamy soups. Soy milk and a little stevia rescue this traditional favorite and reinvent it as a tasty recipe featuring beta-carotene-rich squash.

  • 1 tablespoon extra-virgin olive oil
  • 1 quart vegetable broth, divided
  • 1 large onion, chopped
  • 2 large leeks (white and pale green parts only), chopped
  • 2 cups chopped butternut squash
  • 1 large potato, peeled and chopped
  • 1 cup finely chopped carrots (about 3 medium)
  • 1 Granny Smith apple, peeled, cored, and sliced 1/4" thick
  • 1/3 cup dry white wine (optional)
  • 1/2 cup unsweetened soy milk
  • 1/4 teaspoon freshly ground nutmeg
  • 1 packet stevia
  • Sea salt and pepper to taste


Combine the olive oil and 1 1/2 tablespoons of broth in a large pot over medium heat. Add the onion and leeks and cook for 5 minutes or until onion is translucent. Add the squash, potato, carrots, apple, and remaining vegetable broth. Bring to a boil, then reduce heat to medium-low, cover, and simmer until the vegetables are soft, about 20 minutes.

Puree the soup in a blender or food processor, working in batches as necessary, or use an immersion blender to puree the soup right in the pot (be careful to avoid splatters). Return soup to the pot and stir in wine, if using, and soy milk. Add the nutmeg and season to taste with stevia, salt, and pepper. Simmer gently for at least 5 minutes, and up to 2 hours for best flavor.

8 Servings

Nutrition Information per serving:
Calories: 109
Fat: 2g (18% of calories from fat)
Protein: 3g (10% of calories from protein)
Carbohydrates (net): 18g (66% calories from carbohydrates)


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