butternut squash and carrot soup

    Published: January 7, 2015

    A Healthy and Hearty Soup Recipe to Warm the Winter Soul

    There is nothing like a bowl of hot soup to warm the soul on a cold, snowy day. Chicken noodle soup is a perennial favorite, but there are plenty of healthy and hearty vegetarian recipes as well.

    The following is a tasty, easy-prep soup loaded with veggies and vitamins. The recipe yields six 1-cup servings and only takes about an hour to prep and cook. At just 82 calories per cup, this soup also makes a great healthy alternative to heavier winter soups. If you want to make a larger batch, simply double the recipe and freeze the leftovers in a BPA-free container.

    Butternut Squash and Carrot Soup

    What You’ll Need

    • 3 cups peeled, diced butternut squash (about 1 small squash)
    • 2 cups thinly sliced carrots (4 medium)
    • 3/4 cup thinly sliced leek
    • 1 tablespoon butter or margarine
    • 2 – 14 1/2 ounce cans reduced-sodium chicken broth
    • 1/4 teaspoon ground white pepper
    • 1/4 teaspoon ground nutmeg
    • 1/4 cup half-and-half or light cream
    • Toasted, shelled pumpkin seeds (optional)
    • Fresh tarragon sprigs (optional)

    How to Prepare

    1. Wash vegetables to remove dirt and any chemicals, make sure to use Pelican filtered water so as not to add chlorine to the vegetables as this chemical can be absorbed by foods during the washing process.
    1. In a large covered saucepan, cook squash, carrots, and leek in hot butter over medium heat for about 8 minutes, stirring every few minutes. Add broth and bring to a boil, then reduce heat. Simmer covered for 25 to 35 minutes or until vegetables are very tender. Cool slightly.
    1. Place one-third of the squash mixture in a food processor or blender. Cover and process or blend until almost smooth. Repeat with remaining squash mixture. Return all of the mixture to saucepan. Add white pepper and nutmeg to taste and bring just to boiling. Add half-and-half and heat through. If desired, garnish each serving with shelled pumpkin seeds and/or fresh tarragon sprigs.

    Nutrition Facts

    3 g total fat (2 g sat., 1 g mono.)

    9 mg cholesterol

    364 mg sodium

    12 g carbohydrates

    2 g fiber

    4 g sugar

    3 g protein

    As always, for the best tasting foods, soups, coffee and teas, be sure to use cleaner, purer water from a Pelican Whole House or Countertop Filter!