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Diabetic Recipe: Winter Squash & Roasted Red Pepper Soup

Serves 4


  • 3½ cups of winter squash, any type, cooked
  • 4 oz. roasted red pepper
  • 3 cups low-sodium chicken stock
  • 1 Tablespoon olive oil
  • 1 cup onion, chopped
  • 1 Tablespoon garlic, chopped
  • ½ cup dry white wine
  • 2 Tablespoon agave syrup
  • 1 teaspoon cinnamon
  • ½ teaspoon dried ginger
  • 1 Tablespoon reduced-fat sour cream (optional)


1. Preheat oven to 400⁰ F.  Wash the squash and cut in half.  Spoon out the seeds, then place face down on an oiled glass baking dish.

2. Bake at 400⁰ for 50-60 minutes or until squash is cooked tender. When cool enough to handle, scoop squash out of shells and set aside.

3. In a large nonstick skillet, heat olive oil. Add onions and garlic. Sauté until tender, and continue to cook until the onions are soft and have turned brown. Add roasted pepper and chicken stock. Simmer for another 20 minutes. 

4. Add cooked winter squash, white wine, agave syrup, cinnamon and ginger. Simmer for another 5 minutes. 

5. Transfer to food processor or blender, and puree until smooth. If desired, stir in reduced fat sour cream.

 Nutrition per Serving

Calories: 150
Protein: 5 g
Total Fat: 4.5 g
Carbohydrate: 21 g
Dietary Fiber: 4 g

Recipe from the UMass Memorial Health Care Simply Well newsletter 

It's important to pay attention to serving size. Everyone's dietary needs and restrictions are unique. Check with your diabetes care team about specific questions or concerns.