By Mayo Clinic Staff

Dietitian's tip:

If you can't find fresh Fresno chili peppers, use dried red pepper flakes instead. Start with 1/2 teaspoon and add more to taste.

Number of servings

Serves 8

Ingredients

  1. 1 tablespoon olive oil
  2. 2 cups chopped onions
  3. 1 1/2 cups diced tomatoes
  4. 2 Fresno chili peppers, chopped
  5. 1 1/2 garlic cloves, diced
  6. 8 cups low-sodium vegetable stock
  7. 1 butternut squash, cubed
  8. 3/4 teaspoon salt
  9. 3/4 teaspoon ground black pepper
  10. 1/2 teaspoon sugar
  11. 2 1/2 tablespoons chopped fresh parsley

Directions

In a large stockpot over medium heat, add the oil. Saute onions, tomatoes, Fresno peppers and garlic for about 15 minutes, stirring frequently. Add the vegetable stock and squash. Bring to a boil, then reduce heat to a simmer.

Once squash is tender (about 15 minutes), place soup into a blender in small batches and puree until smooth. Return soup to the pot. Stir in salt, pepper and sugar. Sprinkle parsley on top before serving.

Nutritional analysis per serving

Serving size :1 cup

  • Calories 106
  • Total fat 4 g
  • Saturated fat 0 g
  • Trans fat 0 g
  • Monounsaturated fat 3 g
  • Cholesterol 0 mg
  • Sodium 280 mg
  • Total carbohydrate 12 g
  • Dietary fiber 3 g
  • Total sugars 6 g
  • Protein 2 g

Created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program.

May 21, 2016