Diabetes Forecast

Butternut Squash and Leek Soup

This soup for a crowd showcases vegetables and nuts—important ingredients in healthy Mediterranean-style eating. The pistachios, yogurt, and chives add an elegant finishing touch.

Per Serving

Butternut Squash and Leek Soup

Makes: 9 servings
Serving Size: 1 cup
Calories 115
Fat 5 g
Saturated Fat 2.4 g
Trans Fat 0.1 g
Carbohydrate 15 g
Fiber 4 g
Sugars 4 g
Cholesterol 10 mg
Sodium 395 mg
Potassium 435 mg
Protein 4 g
Phosphorus 85 mg
Choices: Starch 0.5, Vegetable 1, Fat 1
  • Makes: 9 servings
  • Serving Size: 1 cup
  • Preparation Time: 30 minutes (not including time for squash to cool after microwaving)
  • Cooking Time: 40 minutes (including 15-minute cooling time before blending)


1 large (about 3 lbs.) butternut squash
2 cups chopped, well-washed leeks, white part only (about 2 medium)
1/4 cup dry white wine
4 1/2 cups low-fat, reduced-sodium chicken broth
1 tsp. ground white pepper
1/2 tsp. kosher salt
1 Tbsp. butter
3 Tbsp. chopped pistachios
1/2 cup plain nonfat yogurt
1/4 cup crème fraîche (a heavy cream thickened with buttermilk)
1 Tbsp. minced fresh chive


  1. Place the butternut squash in a microwave oven (on the glass turntable or the rack). Microwave the squash on high for 5 to 6 minutes. Remove the squash carefully with pot holders, and set aside until it is cool enough to handle. Microwaving makes it easier to cut the squash. If you don't have a microwave oven or want to skip this step, proceed with step 2.
  2. Cut the squash in half crosswise. Standing each piece upright, carefully peel the skin off with a sharp knife or vegetable peeler. Discard the skin. Set each piece of squash lengthwise on a cutting board. Cut each piece in half lengthwise. Remove and discard the seeds from the squash. Using a serrated spoon, remove any excess stringy fibers from the squash. Cut all the squash into 1-inch cubes. You should have about 10 cups of cubes.
  3. Add the squash and leeks to a large, heavy saucepot. Add in the wine and broth. Cover and bring to a boil over medium-high heat. Reduce to a simmer and cook until the squash is tender, about 25 minutes. Let cool for 15 minutes. Add in the white pepper and salt.
  4. Puree the soup, in batches if necessary, in a food processor or blender (use an immersion blender if you have one). Add the soup back to the saucepot, and add the butter. Set over low heat for a few minutes, just until the butter melts.
  5. For the topping, toast the pistachios in a small, dry skillet for 2 to 3 minutes, shaking the pan frequently, until they are lightly browned. Set aside. In a small bowl, combine the yogurt and crème fraîche. For each bowl of soup, swirl the yogurt mixture on top. Sprinkle with the chopped pistachios and chives and serve immediately.

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