Diabetes Forecast

Vegetarian Butternut Squash and Parsnip Soup

Per Serving

Vegetarian Butternut Squash and Parsnip Soup

Makes: 7 servings
Serving Size: 1 cup
Calories 135
Fat 3 g
Saturated Fat 0.3 g
Trans Fat 0 g
Carbohydrate 26 g
Fiber 4 g
Sugars 5 g
Cholesterol 0 mg
Sodium 235 mg
Protein 3 g
Choices: Starch 1.5, Vegetable 1
  • Makes: 7 servings
  • Serving Size: 1 cup
  • Preparation Time: 25 min. (plus 20 min. for cooling)
  • Cooking Time: 45 min. for roasting, 10 min. for onion/garlic, 30 min. for final preparation (including blending)


1 Tbsp. olive oil, divided
1 2-lb. butternut squash, unpeeled, halved lengthwise, seeded, and cut into 6 pieces
1 lb. parsnips, peeled and cut crosswise into 2-inch chunks
3 sprigs fresh thyme
1/4 cup water
1 med. Vidalia or other sweet onion, thinly sliced
2 garlic cloves, minced
4 cups reduced-sodium vegetable broth
1 cup plain soy milk (or substitute 1% milk)
Salt and pepper to taste


  1. Preheat the oven to 400°F. In the bottom of a large roasting pan, drizzle half of the olive oil. Set the squash (skin-side up) and parsnip pieces over the oil and top with the thyme sprigs. Add the water.
  2. Roast uncovered for about 45 minutes until squash and parsnips are tender.
  3. Meanwhile, heat the remaining oil in a skillet. Add the onions and sauté for 4 minutes. Add the garlic and sauté for 2 minutes.
  4. Remove pan from the oven. Let cool for about 15 to 20 minutes.
  5. Scrape the squash pulp into a food processor or blender. Discard the skin. Discard the thyme sprigs. Add the parsnips and the sautéed onion and garlic mixture to the food processor. Puree the mixture until smooth. You may need to use 1/2 cup vegetable broth to process.
  6. In a large heavy saucepan, heat the broth. Add the squash mixture and bring to a simmer. Simmer for 10 minutes. Whisk in the soy milk and season with salt and pepper. Garnish with parsley.

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