Apple-Butternut Squash Soup

January 4, 2014 at 9:42 AM | Posted in diabetes, diabetes friendly, soup | 1 Comment
Tags: , , , , , , ,

Thank you to Janice for passing this one along to me. She prepares this for her husband who has Diabetes 2. It’s around 170 calories and 28 carbs. She said the original recipe can be found at



Apple-Butternut Squash Soup


1 tablespoon extra-virgin olive oil
1 small onion, thinly sliced
2 pounds butternut squash, peeled, seeded, and cut into 1-inch pieces
1 carrot, chopped
3 cups lower-sodium chicken broth
1/2 cup unsweetened apple cider
Pinches of nutmeg, cinnamon, cayenne, salt and pepper





Heat oil in a large heavy-bottomed saucepan over medium heat. Add onion and carrot, and cook until softened and lightly browned, about 5 minutes. Add squash, cover, and cook 10 minutes more, stirring occasionally. Add broth and simmer until softened, 15 to 20 minutes.


Using a slotted spoon, transfer solid ingredients to a blender and apple cider and purée until smooth. Add 1 1/3 cups of the cooking liquid and purée until smooth. Stir back into the pan and add salt and spices to taste, and garnish with chives or parsley.. Serve hot.
Makes 6 (1 1/2-cups) servings.

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