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butternutsquashsoup

Making Delicious Vegan Soup

1 medium onion, finely diced  1 red pepper, finely diced  1 carrot, finely diced  1 small butternut squash  1 potato, chopped  500ml of vegetable stock  1 bay leaf  Salt and pepper to taste  1 clove of garlic  1/2 of split red lentils Cut the butternut squash in blocks of 2 inches and roast them in […]

Pumpkin Soup

2 tablespoons olive oil 2 medium onions, sliced 2 medium carrots, cut into 1/4-inch-thick slices 1 tablespoon finely chopped peeled fresh ginger root 3 cups water 1-3/4 cups nonfat chicken broth 2 cups canned pumpkin Pinch nutmeg 1/2 cup light sour cream Heat olive oil in a stockpot over medium heat until hot, but not […]

Pumpkin Black Bean Soup

2 tablespoons extra-virgin olive oil 1 medium onion, cut in small dice Juice and zest of two limes (divided) 3 cloves garlic, peeled 2 fresh red chiles (such as jalapenos), seeded and sliced 1 bunch fresh cilantro, stemmed and roughly chopped 2 1/2 teaspoons ground cumin 1/2 teaspoon chili powder 1/4 teaspoon chipotle chile powder […]

Easy Vegetarian Chili

recipe ingredients 4 sweet red bell peppers (or 2 red and 2 yellow), diced 2 large sweet onions (such as Vidalia), diced 4 cloves garlic, minced 2 Tbsp. olive oil 1 can (15 oz) vegetable broth 2 large cans (28 oz each) crushed tomatoes 2 cans (15 oz each) black beans, drained 2 cans (15 […]

Winter Squash Chowder

recipe ingredients 2 slices bacon 1 cup leeks, sliced 1 cup red potatoes, cubed 1 cup acorn squash, cubed 1 cup butternut squash, cubed 1 cup pumpkin, cubed 2 cans fat free chicken broth 1 cup cream 1 T. sage, chopped 1 T. parsley, chopped 1/2 tsp. salt 1/4 tsp. black pepper 2 T. brown […]

Wild Rice Chicken Soup

recipe ingredients 1 package (6 oz) quick-cooking long grain and wild rice mix 2 14-ounce cans reduced-sodium chicken broth 1 Tbsp. snipped fresh thyme or 1 tsp. dried thyme, crushed 4 cloves garlic, minced 4 cups chopped tomatoes 1 9-ounce package frozen chopped cooked chicken breast 1 cup finely chopped zucchini 1/4 tsp. freshly ground […]

Vegetable Bean Soup

recipe ingredients 1 28 oz can diced tomatoes, un-drained 4 cups water 1/2 cup finely chopped celery (about 2 stalks) 1/2 large onion, chopped (or 1 med.) 2 cups packaged coleslaw mix 1 tbsp chili seasoning mix Salt and pepper to taste 1 tsp dried parsley flakes or 1 tbsp fresh 16 oz can pinto […]

Tuscan White Bean Soup

recipe ingredients 1 Tbsp. olive oil 1 med onion, chopped 1 carrot, thinly sliced 2 cloves garlic, minced 1/4 cup minced celery 2 cans (28 oz each) plum tomatoes, drained and chopped 1 bay leaf 2 1/2 cups cooked great northern beans 1 Tbsp. tomato sauce 1/2 tsp. hot red pepper flakes 1 tsp. lemon […]

Tuscan Ravioli Stew

recipe ingredients 1 Tbsp. olive oil 1 large leek, thinly sliced 3 cloves garlic, minced 1 14-oz can beef broth 3/4 cup water 1/4 tsp. crushed red pepper (optional) 5 cups coarsely chopped broccoli rabe (6 oz) 1 14-oz can no sat added stewed tomatoes 1 9-oz package refrigerated chicken filled or cheese filled ravioli […]

Tortellini and Spinach Soup

recipe ingredients 1 Tbsp. olive oil 5 cloves garlic, thinly sliced 1/3 cup dry white wine 3 cans (about 15 oz each) fat free, low sodium chicken broth 2 pkg (9 oz each) fresh 3 cheese tortellini 1 1/4 cups chopped fresh tomato 1 bag (6 oz) baby spinach 1 Tbsp. butter recipe directions Heat […]

Spinach Tortellini Soup

recipe ingredients 1 large can (49 1/2 ounces) fat free chicken broth 1/4 tsp. garlic powder or 1 clove garlic, minced 1/8 tsp. pepper 1 cup frozen cheese-filled tortellini 2 cups coarsely chopped fresh spinach leaves or 1 cup coarsely chopped frozen cut leaf spinach recipe directions In large saucepan mix broth, garlic powder and […]

Spicy Manhattan Clam Chowder

recipe ingredients 1 pint shucked clams or two 6-1/2-ounce cans minced clams 4 slices bacon 1 cup chopped onion 1 cup chopped celery 1/2 cup chopped green sweet pepper 1/2 cup chopped red sweet pepper 1/4 cup chopped carrots 2 Tbsp. chopped shallots 1 14-1/2-ounce can tomatoes, cut up 2 cups finely chopped peeled potatoes […]

Spicy Lentil Chili

recipe ingredients 1 cups red lentils 4 cups + 2 Tbsp water, divided 2 Tbsp butter 1/2 cup onion, diced small 1/4 cup (about 1 stalk) celery, diced small 2 Tbsp garlic, chopped 1 medium (about 1/2 lb) tomato, cored and diced medium (1 cup) 2 cups vegetable broth 1 Tbsp Tabasco Sauce 1/8 tsp […]

South of the Border Soup

recipe ingredients 3 cans vegetable broth 16 oz salsa 1 can black beans, canned 5 oz. tiny pasta shells 1 cup frozen corn 1/3 cup cilantro 1 Tbsp. lime juice 1 tsp. chili powder 1/4 tsp. cumin 1/4 tsp. black pepper 2 Tbsp. parmesan cheese recipe directions Heat broth to boiling in a dutch oven. […]

Sour Cream Mushroom Soup

recipe ingredients 1 1/2 tsp. vegetable oil 1 large onion, chopped 1/2 tsp. dried tarragon 1/4 tsp. nutmeg, freshly grated 1 lb. mushrooms, trimmed and sliced 1/2 cup all purpose flour 3 1/2 cups nonfat beef broth 1 cup reduced fat sour cream 1 cup 1% skim milk salt and fresh ground black pepper to […]

Shrimp and Corn Chowder

recipe ingredients 3 bottles (8 oz. each) clam juice, divided 1 can (14 1/2 oz.) nonfat chicken broth 1 pound potatoes, peeled and diced 1/2 tsp. olive oil 1 pound shrimp, peeled and deveined 1/4 tsp. salt 1/8 tsp. freshly ground pepper 1 tsp. minced garlic 1 cup chopped red pepper 1 cup chopped green […]

Sensational Chicken Noodle Soup

recipe ingredients 3 1/2 cups Swanson® Chicken Broth Generous dash pepper 1 medium carrot, sliced 1 stalk celery, sliced 1/2 cup uncooked medium egg noodles 1 cup cubed cooked chicken recipe directions MIX broth, pepper, carrot and celery in saucepan. Heat to a boil. STIR in noodles and chicken. Cook over medium heat 10 min. […]

Roasted Tomato Soup

recipe ingredients 1 1/2 tsp. olive oil 3 lbs. ripe tomatoes, cored, seeded and halved 2 red onions, chopped 1 clove garlic, minced 3 cups nonfat chicken broth 3 Tbsp. chopped fresh basil salt and fresh ground black pepper to taste recipe directions Preheat broiler. Spray a baking sheet with nonstick cooking spray and place […]

Roasted Red Pepper Lentil Bisque

recipe ingredients 3 cups water 1 cup diced carrot 2/3 cup dried lentils 1/2 cup sun-dried tomatoes, packed without oil 1 bay leaf 1 (14 1/2-ounce) can plum tomatoes, undrained 4 cups red bell pepper pieces (cut 1 inch) 1 Tbsp. olive oil 8 garlic cloves, peeled 1 cup dry red wine 1 tsp. ground […]

Rich Chick Potato Soup

recipe ingredients 1 1/4 pound Potatoes 1 Cup diced Celery 1/2 Cup diced Onion 1 12 ounce can Evaporated Skim Milk 1 Cup Skim Milk 4 ounces 2% Milk Sharp Cheddar Cheese 2 Tablespoons All Purpose Flour 2 teaspoons Margarine 1/2 Cup Fat Free Sour Cream 4 Cups Fat Free Chicken Broth Salt and Pepper […]

Red Chili Vegetable Soup

recipe ingredients 1 1/2 quarts fat-skimmed chicken or vegetable broth 1 large onion, chopped 1 clove garlic, pressed or minced 1 1/2 tablespoons ground dried New Mexico or California chilies 1/2 teaspoon ground cumin 1/2 teaspoon dried oregano 1/2 pound carrots, peeled 1/2 pound thin-skinned potatoes, scrubbed 1/2 pound green beans, ends trimmed About 1/3 […]

Ravioli Stew

recipe ingredients 2 Tbsp. oil 1 medium onion, chopped 2 medium carrots, diced 2 ribs celery, diced 1 medium red or green bell pepper, deseeded and chopped 1 clove garlic, finely chopped 1 can red kidney beans, rinsed and drained 4 plum tomatoes, chopped 1 envelope dry Herb Soup Mix 2 1/2 cups water 1 […]

Quick Chicken and Rice Soup

recipe ingredients 1/2 lb. boneless skinless chicken breasts, cubed 1 tsp. oil 1 can (14-1/2 oz.) low sodium chicken broth 1-1/2 cups water 2 cups mixed shredded carrots, chopped onion and thinly sliced celery 1 envelope GOOD SEASONS Italian Salad Dressing Mix 1/2 cup MINUTE White Rice, uncooked 2 Tbsp. chopped fresh parsley recipe directions […]

Pumpkin Soup

recipe ingredients 2 tsp. stick margarine 1 cup chopped onion 3/4 tsp. dried rubbed sage 1/2 tsp. curry powder 1/4 tsp. ground nutmeg 3 Tbsp. all-purpose flour 2 cans (15 oz each) low-salt chicken broth 1 Tbsp. tomato paste 1/4 tsp. salt 3 cups cubed peeled fresh pumpkin (about 1 pound) 1 cup chopped peeled […]

Pasta Fagioli

recipe ingredients 1/2 cup chopped red onion 1 can (14 1/2 oz) diced tomatoes, undrained 2 cans (16 oz each) fat free reduced sodium chicken broth 1 cup uncooked orzo pasta 1/2 tsp. dried oregano 1/8 tsp. crushed red pepper 1 clove garlic, crushed 1 can (16 oz) kidney beans, rinsed and drained 2 Tbsp. […]

Pasta and Kidney Bean Soup

recipe ingredients 1/2 cup chopped red onion 1 can (14 1/2 oz) diced tomatoes, undrained 2 cans (16 oz each) fat free reduced sodium chicken broth 1 cup uncooked orzo pasta 1/2 tsp. dried oregano 1/8 tsp. crushed red pepper 1 clove garlic, crushed 1 can (16 oz) kidney beans, rinsed and drained 2 Tbsp. […]

Navy Bean and Tomato Soup

recipe ingredients 2 teaspoons olive oil 1 cup chopped onion 3 garlic cloves, crushed 2 14.5 ounce cans whole tomatoes, undrained and chopped 2 16 ounce cans navy beans, drained 1 14.5 ounce can fat free chicken broth 1 tablespoon chopped fresh parsley 3/4 teaspoon chopped oregano 1/4 tespoon pepper 1/4 cup grated parmesan cheese […]

Mexican Shellfish Chowder

recipe ingredients 2 cans (49 1/2 oz. and 14 1/2 oz.) fat-free reduced-sodium chicken broth 1/2 cup dry white wine 1 can (14 1/2 oz.) crushed tomatoes 1/3 cup medium-hot tomato salsa 1 dried bay leaf 2 cloves garlic, minced 1/8 teaspoon ground saffron 24 clams (about 2 1/2 in. wide), suitable for steaming, scrubbed […]

Greek Lentil Soup

recipe ingredients 1 cup finely chopped onion 2 cloves garlic, minced 1/2 cup chopped celery 1 1/2 cups lentils 3 cans (14 1/2 oz each) vegetable broth 1 1/2 tsp. dried oregano 1 bay leaf 3/4 cup diced carrots 1 1/2 cups diced potatoes 1 tsp. finely shredded lemon peel 2 Tbsp. lemon juice 2 […]

Florentine Chicken and Pierogi Soup

recipe ingredients 28 mini or 12 regular size frozen potato and cheddar cheese pierogies 1 Tbsp. vegetable oil 1 1/2 pounds boneless, skinless chicken breasts, cut into 1/2 inch pieces 1/4 cup finely chopped onion 1/2 tsp. minced garlic 1/4 cup all purpose flour 3 cups chopped fresh spinach 1 can (14 ounce) nonfat chicken […]

Favorite Vegetarian Chili

recipe ingredients 4 sweet red bell peppers (or 2 red and 2 yellow), diced 2 large sweet onions (such as Vidalia), diced 4 cloves garlic, minced 2 Tbsp. olive oil 1 can (15 oz) vegetable broth 2 large cans (28 oz each) crushed tomatoes 2 cans (15 oz each) black beans, drained 2 cans (15 […]

Exotic Mushroom and Tomato Soup

recipe ingredients 2 cups water 1/2 cup dried porcini mushrooms 3 cans (16 oz each) diced tomatoes in juice 1 Tbsp. olive oil 1 cup chopped onion 1 Tbsp. minced garlic 8 ounces crimini mushrooms, coarsely chopped 4 Tbsp. chopped fresh parsley 1/2 tsp. crushed red pepper flakes 2 cans nonfat chicken broth or vegetable […]

Easy Seafood Gumbo

recipe ingredients 1 cup chopped green sweet pepper 1/2 cup chopped onion 1 Tbsp. olive oil 1 Tbsp. cornstarch 1 14-1/2-ounce can Cajun-style stewed tomatoes 1 6-ounce can hot-style tomato juice 1 cup frozen cut okra 1 8-ounce package frozen, peeled, and cooked shrimp 4 oz Surimi (1 cup, cut salad style) 3/4 cup quick-cooking […]

Easy Chicken Vegetable Soup

recipe ingredients 3 cans (14-1/2 ounces each) fat free chicken broth 1/2 teaspoon dried thyme leaves, crushed 1/4 teaspoon garlic powder or 2 cloves garlic, minced 2 cups frozen whole kernel corn 2 cups frozen cut green beans 1 cup cut-up canned tomatoes 1 stalk celery, chopped 2 cups cubed cooked chicken or turkey recipe […]

Crystal’s Vegetable Beef Soup

recipe ingredients 1 lb extra lean ground beef 2 tsp. chopped garlic 1 onion diced 1 28 oz. can tomatoes 3 stalks of celery, chopped 6 potatoes, cubed into bite size pieces 3 carrots, peeled and sliced 1 8oz bag frozen vegetables-green beans, peas, corn, carrots 4 cups low sodium beef broth 1 tsp. basil […]

Chunky Red Pepper Soup with Avocado Toast

recipe ingredients 4 large red sweet peppers 1 tsp. olive oil 1/2 cups finely chopped onion 4 roma tomatoes, peeled, seeded, and chopped 4 cups reduced sodium chicken or vegetable broth 1/8 tsp. salt 1/8 tsp. fresh ground black pepper 1 Tbsp. balsamic vinegar Avocado Toast: 6 bias cut slices (1/4 inch each) French baguette […]

Chile Cheese Soup

recipe ingredients 2 dried pasilla chiles 1 cup water 4 large yellow bell peppers 1large red bell pepper 2 tsp. vegetable oil 1 cup chopped onion 2 cloves garlic, chopped 3 cups nonfat canned chicken broth 2 1/2 cups diced peeled baking potato 1cup diced carrot 1/2 tsp. salt 1/4 tsp. white pepper 2 Tbsp. […]

Chicken Corn Chowder

recipe ingredients 2 slices bacon 1 lb. chicken breast meat, cut into chunks 1 medium onion, chopped 1 red bell pepper, diced 1 large potato, diced 2 cups frozen cut corn 2 cans (16 oz each) fat free chicken broth 1/2 cup all purpose flour 2 cups skim milk 4 oz Velveeta, diced 1/2 tsp. […]

Chicken Chipotle Chili

recipe ingredients 2 tsp olive oil 1 cup finely chopped onion 1 tsp ground cumin 5 cups cooked Great Northern beans 2 cups fat-free chicken broth 1 chipotle chile in adobo sauce 2 cups diced cooked chicken breast 1 Tbsp. chopped fresh cilantro recipe directions Heat oil in a nonstick saucepan over medium heat. Add […]

Chicken and Jicama Soup

recipe ingredients 2 boneless, skinless chicken breast halves (1/2 lb) 1 jar (7 1/4 oz) roasted red bell peppers, drained 1 medium onion, chopped (1/2 cup) 2 cups chicken broth, canned 2 Tbsp. lime juice 1 Tbsp. chopped fresh cilantro 1/2 tsp. salt 1/4 tsp. pepper 2 cloves garlic, minced 1 cup peeled and cubed […]

Cajun Shrimp Chowder

recipe ingredients 4 cups skim milk 2 cups diced, peeled, potatoes 1 tsp. Cajun seasoning for seafood 1/4 tsp. salt 1/4 tsp. pepper 2 cans no-salt-added cream-style corn (14 ounces each) 1 lb. large shrimp, peeled and deveined recipe directions Combine the first five ingredients in a Dutch oven, and bring to a boil. Reduce […]

Beef and Pasta Stew

recipe ingredients 1 1/2 cups small shell pasta (5 1/2-ounces) 1 (14 1/2-ounce) can beef broth 1 (14 1/2-ounce) can diced tomatoes 2 tablespoons A.1. Steak Sauce 1/4 teaspoon red pepper flakes 5 cups cleaned and torn spinach leaves (about 5 ounces) 3/4 pound beef top round, cut into thin strips recipe directions Cook pasta […]

Black and White Bean Soup with Roasted Pepper Cream

recipe ingredients 1 1/2 cups dried black beans 1 1/2 cups dried Great Northern beans 4 slices bacon, cut into 1/2-in. dice 1 1/2 cups chopped onions 1 cup finely chopped, peeled parsnips 2 small poblano chiles, seeded, finely chopped 1/2 cup chopped celery 6 cloves garlic, sliced 2 tsp chopped fresh or 1 tsp […]

Baked Potato Soup

recipe ingredients 4 large baking potatoes 1/2 cup reduced calorie margarine 1/2 cup flour 6 cups skim milk 1 teaspoon salt 2 teaspoons pepper 1 medium onion, chopped 2 green onions, chopped 4 slices cooked bacon, crumbled 6 ounces light sour cream recipe directions Wash potatoes and bake at 400 degrees for about an hour, […]

Angel Hair and Fresh Vegetable Soup

recipe ingredients 1 medium carrot, peeled and thinly sliced 1 medium sweet red pepper, seeded and cut into very thin slices 1 quart water 1 quart low-sodium non-fat chicken broth 1/2 tsp. dried basil 1/4 tsp. dried oregano 1/4 tsp. dried thyme 1 cup packed fresh spinach, thinly sliced 1/4 lb. fresh mushrooms, thinly sliced […]

Butternut Squash, Tomato, and Watercress Soup

“Something Different” is written for the American Institute for Cancer Research (AICR) by Dana Jacobi, author of The Joy of Soy, and recipe creator for AICR’s Stopping Cancer Before It Starts.

Celebrating Autum In Both Cold And Warm Climes

By Dana Jacobi for the

American Institute for Cancer Research

When the leaves of autumn turn gold, they often bring to mind favorite fall events – Halloween, homecomings and Thanksgiving, to mention just a few. And, now that the weather is cooler if not downright nippy, autumn also turns thoughts to favorite dishes, from baked apples and pumpkin pie to succulent roasts and other hot dishes – including baked squash.

If you live in warmer regions, where winter doesn’t inspire baked and roasted meals, the squashes of autumn can still offer some interesting dishes that are light and refreshing rather than hearty creations more suitable to snow country.

Squash offers a rich supply of many health-promoting substances. One quarter of a butternut squash provides an entire day’s worth of vitamin A, plus a healthy dose of vitamin C, iron, calcium and fiber. The rich orange color of winter squash signals the presence of the protective phytochemicals called carotenoids, which appear to play an anticancer role and enhance immunity.

This butternut squash, tomato and watercress soup is featured in the recently-published New American Plate Cookbook: Recipes for a Healthy Weight and a Healthy Life. Like many of the recipes in that extraordinary cookbook, this creamy soup contains a variety of vegetables that we always intend to eat but never find ways to include in a meal. The soup has a sweet undernote and, served with a whole-grain bread dipped in olive oil, has all the soothing effects of a comfort food. Just the thing after a stressful day – in autumn or any season of the year.