Fruits and Vegetables: 1 cup per serving
1 tablespoon vegetable or olive oil
1 medium onion, chopped
1 carrot, chopped
2 garlic cloves, minced
½ cup tomato puree, canned
1 small, fresh, hot chili pepper, seeded and chopped (use gloves when handling hot pepper)
1 medium butternut squash, peeled and cubed (about 1 pound)
2 (14.5 oz) cans chicken broth, low-sodium
Pepper to taste
Dash of salt (optional)
Lime wedges (optional garnish)
- Wash and prepare vegetables.
- Heat oil in a large saucepan over medium heat. Stir in onions, carrots, and garlic.
- Cook for 3 minutes. Cover pan, lower heat, and cook 3-4 more minutes, until vegetables are tender.
- Stir in tomato puree, chilies, squash and chicken broth. Simmer for 15 minutes. Add salt and pepper.
- Transfer soft squash cubes to a bowl, mash with potato masher or fork, and return to pan. Soup will have a chunky consistency.
- To soften squash skin before peeling, poke with a fork several times and microwave on high for about 3 minutes.
- For low-sodium diets, do not add the optional salt to the soup.
Serving size: 1 cup; Calories: 90; Carbohydrates: 12 g; Fiber: 2 g; Fat 3.5 g; Saturated fat: 0.5 g; Sodium: 125 mg
Adapted from NYS office for the Aging and Aging Well Village.