Diabetes Forecast

Acorn Squash and Apple Soup

Per Serving

Acorn Squash and Apple Soup

Makes: 7 servings
Serving Size: 1 cup
Calories 125
Fat 3 g
Saturated Fat 0.5 g
Trans Fat 0 g
Carbohydrate 23 g
Fiber 6 g
Sugars 9 g
Cholesterol 0 mg
Sodium 340 mg
Potassium 645 mg
Protein 3 g
Phosphorus 80 mg
Choices: Starch 1, Nonstarchy Vegetable 1, Fat 0.5
  • Makes: 7 servings
  • Serving Size: 1 cup
  • Preparation Time: 20 minutes
  • Cooking Time: 60 minutes


1 1/2 Tbsp. olive oil, divided
1 small acorn squash (about 2.5 lbs.), peeled, seeded, and cut into 1-inch cubes
1 large onion, thinly sliced
1 large tart apple, peeled, cored, and thinly sliced
1 med. carrot, peeled and diced
1 celery stalk, diced
1 Tbsp. flour
1/4 tsp. ground cinnamon
1/4 tsp. kosher salt
1/4 tsp. freshly ground black pepper
Pinch nutmeg
3 1/2 cups low-fat, reduced-sodium chicken broth


  1. Preheat the oven to 400 degrees. Line a baking sheet with aluminum foil or parchment paper. In a bowl, combine 1 Tbsp. of the olive oil with the squash, onion, and apple. Spread the squash mixture in a single layer on the prepared baking sheet. Roast in the oven for 25 to 30 minutes or until tender, stirring often to prevent any burning. Remove any burned pieces and discard. Transfer the mixture to a food processor or blender and puree until smooth.
  2. Meanwhile, in a large saucepan, heat the remaining 1/2 Tbsp. of oil over medium heat. Add the carrot and celery and sauté for 4 minutes. Add the flour to coat the vegetables and sauté 1 minute, until the flour is absorbed. Add the cinnamon, salt, pepper, and nutmeg. 
  3. Add the puree and broth and bring to lightly boiling. Lower the heat and simmer, uncovered, for 20 to 25 minutes.

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