My Spiced Butternut Squash, Sweet Potato, Carrot and Orange Soup Recipe

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My Spiced Butternut Squash, Sweet Potato, Carrot and Orange Soup
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  1. If you are using a fresh butternut squash, cut it in half lengthwise and scoop out the seeds. Peel it and cut it into 1-inch chunks.
  2. Heat the oil in a large soup pot over medium heat. Add the onion and cook until it softens, about 5 minutes. Add the garlic and ginger root and cook until fragrant, about 3 minutes.
  3. While the onions are cooking, peel and dice the sweet potato and carrots.
  4. Add the cut vegetables and broth; bring to a boil. Lower heat and cook at a gentle boil until the squash is fork-tender, about 20 minutes (but this depends on the size of your squash cubes).
  5. Puree the soup in several stages in a blender. For safety's sake, since the soup is hot, do not fill the jar more than about 1/4 full each time, and blend on a low speed, covering the lid with an oven mitt. The soup should be completely smooth and a little thicker than heavy cream.
  6. Rinse your soup pot to remove any small chunks of food and strain it if you like (I do not strain).
  7. Heat the soup through again and season to taste with cinnamon, nutmeg, black pepper and salt.
  8. Add some almond milk, a little at a time, to give soup a creamier consistency. (Instead of almond milk or Almond Breeze, you could probably use soy or rice milk or half and half).
  9. Just before serving, add about 2-3 teaspoons fresh orange juice (or to taste) to each bowl, if desired; stir to blend into soup.
  10. This soup tastes fine when it has been reheated. The soup will thicken as it chills, so you may want to add extra spice right at the start, if you know you will be re-heating some later. You will need extra Almond Breeze to thin it out after it has been refrigerated. I have kept it in the fridge for as long as 4 days and it was fine.
  11. You can sub pumpkin pie spice for the ground spices listed.
  12. Because the veggies make the broth very flavorful, you can also use half chicken broth and half water (2 cups of each) with good results.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 107.39 Kcal (450 kJ)
Calories from fat 34.06 Kcal
% Daily Value*
Total Fat 3.78g 6%
Sodium 61.83mg 3%
Potassium 535.38mg 11%
Total Carbs 17.78g 6%
Sugars 3.69g 15%
Dietary Fiber 3.01g 12%
Protein 3.92g 8%
Vitamin C 20.3mg 34%
Vitamin A 1.2mg 40%
Iron 1mg 6%
Calcium 61.5mg 6%
Amount Per 100 g
Calories 42.43 Kcal (178 kJ)
Calories from fat 13.46 Kcal
% Daily Value*
Total Fat 1.5g 6%
Sodium 24.43mg 3%
Potassium 211.56mg 11%
Total Carbs 7.03g 6%
Sugars 1.46g 15%
Dietary Fiber 1.19g 12%
Protein 1.55g 8%
Vitamin C 8mg 34%
Vitamin A 0.5mg 40%
Iron 0.4mg 6%
Calcium 24.3mg 6%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 1.9
  • 3

Good Points

  • low fat,
  • saturated fat free,
  • very low sodium,
  • cholesterol free

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