PrintPrintable Version

Butternut and Ginger Soup

Recipe Summary

Preparation time: 1 hour

Number of servings: 6


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

    • Garnish:
    • 1/2 (1/2 cup) Granny Smith apple, chopped
    • 2 Tbsp parsley, chopped


Heat the oil in a high-sided skillet or large saucepan on medium high. Sauté the onion 3 minutes or until it starts to wilt. Add the garlic and ginger, and cook 1 minute longer.

Add the squash, potatoes, 100% apple juice, and water. Bring to a boil. Reduce the heat, and simmer 35 to 40 minutes or until very soft.

Puree 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.

Garnish and serve.

Nutrition Facts
Butternut and Ginger Soup 
Serving Size 1/6 of recipe
Amount Per Serving 
Calories 180 Calories from Fat 15
% Daily Value (DV)* 
Total Fat 2g 2%
Saturated Fat 1g 3%
Cholesterol 0mg 0%
Sodium 100mg 4%
Total Carbohydrates 41g 14%
Dietary Fiber 6g 24%
Sugars 14g
Protein6 g  
Vitamin A 510%
Vitamin C 90%
Calcium 20%
Iron 10%
* Percent Daily Values are based on a 2,000-calorie diet.
Diabetic Exchange**
Carbohydrates 0
Meat 0
Fruit 0
Vegetable 4
Milk 0
Fat 0
Other 0

** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included.

Reproduced from Centers for Disease Control and Prevention. Used with permission.
This recipe is provided as a service of makes no representations, nor assumes any responsibility, concerning same.

Recipes that are "low fat," "low calorie," low cholesterol," and/or "low sodium" conform to the relevant criteria from the National Heart, Lung, and Blood Institute.