Butternut squash is low on the glycemic index and rich in nutrients like beta-carotene.

Butternut Squash Soup Image

Serves 6


1 large butternut squash, roasted, or 2 16 oz bags pre-cut squash, cooked according to package directions until tender
2 Tbsp olive oil
1 large clove garlic
1/2 white onion, chopped
10 1/2 cups low-sodium vegetable or chicken broth
1/8 tsp black pepper
1/4 tsp white pepper
1 Tbsp chopped fresh parsley
1/4 tsp red pepper flakes
1 tsp finely chopped fresh rosemary
3-4 minced fresh sage leaves


  1. In a large pot over medium heat, add the oil, garlic and onion. Sauté for a few minutes, until the onion turns light brown.
  2. While the onion and garlic are cooking, scoop out the roasted squash flesh from its skin with a spoon. Add to pot. Toss and break up large chunks of squash. Add 4 cups of broth and bring to a boil.
  3. Reduce heat to low and transfer squash mixture in batches to a blender, leaving most of liquid in pot. Blend on low until well mixed and then puree on high until smooth (add a bit of broth for easier blending if necessary).
  4. Return pureed squash to the pot; add remaining broth, black pepper, white pepper, parsley, red pepper flakes, rosemary and sage.
  5. Reheat soup. Serve hot with a dollop of plain Greek yogurt (optional).

Per serving: 158 calories, 3 g protein, 24 g carbohydrates, 6 g fiber, 6 g fat, 0 g saturated fat, 0 mg cholesterol, 699 mg sodium

Reprinted with permission from The DASH Diet Cookbook: Quick and Delicious Recipes for Losing Weight, Preventing Diabetes and Lowering Blood Pressure, by Mariza Snyder, D.C., Lauren Clum, D.C., and Anna V. Zulaica (Ulysses Press, 2012)

From our sister publication, Diabetes Focus Fall 2012

Publication Review By: the Editorial Staff at Healthcommunities.com

Published: 16 Aug 2012

Last Modified: 25 Mar 2015