Food and Nutrition


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Squash Soup

This healthy recipe comes from NDSU Extension Service.


  • 1 Tbsp. olive oil
  • 2 medium onions, chopped
  • 2 medium carrots, chopped
  • 2 garlic cloves, minced
  • 1 c. canned tomato puree
  • 5 c. chicken or vegetable broth, low sodium
  • 4 cups winter squash, cooked
  • 1 1/2 Tbsp. dried oregano
  • 1 1/2 Tbsp. dried basil


Bake or cook squash until soft and refrigerate until ready to use. In a large saucepan, warm oil over medium heat. Stir in onions, carrots, and garlic. Cook for about five minutes, covered. Stir in the tomato puree, chicken broth, cooked squash and herbs. Bring soup to a simmer, cover and cook for 30 minutes.

Makes 6 servings.

Per Serving: about 150 calories, 3 grams (g) of fat, 7 g fiber, 28 g carbohydrate, 220% of the daily recommendation for vitamin A (as beta carotene) and 50% of the daily recommendation for vitamin C.

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