Pretty Autumn Soup Recipe
This 'Pretty Autumn Soup' is a vibrant, healthy purée featuring butternut squash, sweet potato, and carrots, blended smoothly with fat-free milk and orange juice concentrate. It's a quick and nourishing dish, finished with a fresh garnish of reduced-fat sour cream, minced chives, and toasted sesame seeds for a delightful textural and flavor contrast, perfect for a light lunch or dinner.
Equipment
- 1 Large Pot or Saucepan
- 1 Immersion Blender Or standard blender
- 1 Chef's knife
- 1 Cutting Board
- 1 Measuring Cups and Spoons
Ingredients
Main
- 2-1/2 cups cubed peeled butternut squash
- 1 large sweet potato peeled and cubed
- 3 medium carrots sliced
- 1/4 cup thawed orange juice concentrate
- 3 cups fat-free milk
- 1/4 tsp salt
- 1/4 tsp pepper
- 3 tbsp reduced-fat sour cream
- 2 tbsp minced chives
- 1 tbsp sesame seeds toasted
Instructions
- Peel and cube the butternut squash and sweet potato; slice the carrots into uniform pieces.
- In a large pot or saucepan, combine the prepared vegetables with enough water to just cover them. Bring to a boil, then reduce heat and simmer until the vegetables are very tender, about 10-15 minutes.
- Carefully drain the cooked vegetables, reserving about 1/2 cup of the cooking liquid.
- Return the tender vegetables to the pot. Add the fat-free milk, orange juice concentrate, salt, and pepper.
- Using an immersion blender, blend the mixture directly in the pot until it is completely smooth and creamy. Alternatively, transfer the mixture in batches to a standard blender and process until smooth.
- If the soup is too thick, add a little of the reserved cooking liquid or additional milk until your desired consistency is reached.
- Heat the soup gently over low heat, stirring constantly, until warmed through. Do not bring to a rolling boil after milk has been added.
- Taste the soup and adjust seasonings (salt, pepper) as needed.
- While the soup is warming, prepare the garnishes: mince the chives and ensure sesame seeds are toasted.
- Ladle the hot soup into individual bowls and garnish each serving with a swirl of reduced-fat sour cream, a sprinkle of minced chives, and toasted sesame seeds before serving.
Notes
While the recipe lists 15 minutes total time, cooking raw squash and sweet potatoes until tender typically takes longer. To achieve this speed, consider steaming or pressure cooking the vegetables beforehand, or ensure they are cut into very small, uniform pieces for faster cooking. For a richer, deeper flavor profile, consider roasting the squash, sweet potatoes, and carrots with a drizzle of olive oil and a pinch of warming spices like nutmeg or ginger before pureeing. This caramelizes their natural sugars, adding complexity. Always blend the soup thoroughly for a silky-smooth texture; if using a standard blender, work in batches. Adjust the soup's consistency with additional milk or reserved vegetable cooking liquid to your preference. Garnishing with fresh chives, a swirl of sour cream, and toasted sesame seeds adds visual appeal and textural contrast.