Butternut Squash Soup

butternut squash soup

Serves: 6

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)


  1. Wash and prepare vegetables.
  2. Heat oil in a large saucepan over medium heat. Stir in onions, carrots, and garlic.
  3. Cook for 3 minutes.  Cover pan, lower heat, and cook 3-4 more minutes, until vegetables are tender.
  4. Stir in tomato puree, chilies, squash and chicken broth. Simmer for 15 minutes. Add salt and pepper.
  5. 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.

Nutrition Facts

 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.

This material is provided with funding from USDA’s SNAP and/or EFNEP programs. For more information about SNAP-Ed and EFNEP programs, visit ag.umass.edu/nutritionThe Center for Agriculture, Food and the Environment and UMass Extension are equal opportunity providers and employers, United States Department of Agriculture cooperating. Contact your local Extension office for information on disability accommodations. Contact the State Center Director’s Office if you have concerns related to discrimination at 413-545-4800, or see ag.umass.edu/civil-rights-information/civil-rights-information-resources