Butternut and Ginger Soup

Butternut Squash and Ginger Soup

Sometimes a steaming bowl of soup is all you need for a nourishing meal. Choosing one heavy on vegetables and herbs but low in fat and sodium can boost your spirits and your health.


  • 1 tsp. mild olive oil
  • 1 ½ cups chopped onion
  • 3 cloves garlic, crushed
  • 2 tsp. chopped fresh ginger
  • 1 ½ lbs. (6 cups) peeled raw butternut or other winter squash
  • ½ lb. (1 cup) new potatoes, peeled and chopped
  • 1 cup unsweetened 100% apple juice
  • 3 cups water
  • ½ cup fat-free milk
  • ½ tsp. salt


  • ½ cup chopped Granny Smith apple
  • 2 tbsp. chopped parsley


  1. Heat the oil in a high-sided skillet or large saucepan on medium high. Sauté the onions for three minutes or until tender. Add the garlic and ginger and cook one minute longer.
  2. Add the squash, potatoes, apple juice, and water. Bring to a boil. Reduce the heat and simmer 35 to 40 minutes or until very soft.
  3. Purée in a blender or processor, in batches, until smooth. Pour back into the pan and stir in the milk and salt. Reheat and serve topped with chopped apple and parsley.

Per Serving
Serves six. Each serving provides: 140 calories, 1 g total fat (0 g saturated fat, 0 g trans fat), 0 mg cholesterol, 310 mg sodium, 32 carbohydrates, 4 g fiber, 12 g sugar, 3 g protein.

Must-Make Recipes
Jump right into fall by adding more warm and cozy recipes to your repertoire! Visit our “Eating Well” library for inspiration. (We recommend the Autumn Vegetable Succotash and Crunchy Pumpkin Pie.)