Helping families eat healthier for less

Helping families eat healthier for less

Saturday, January 9, 2016

Quinoa Butternut Squash Soup perfect for cold winter days

“I received free samples of Progresso Cooking Stock mentioned in this post at no cost. By posting this recipe I am entering a recipe contest sponsored by Progresso Cooking Stock and am eligible to win prizes associated with the contest. I was not compensated for my time.”

During the cold winter months, nothing satisfies me more than a hearty bowl of soup.  This quinoa butternut squash soup is a little spicy, filling and healthy. The quinoa adds body and protein to the soup. Serve this soup with a green salad and your meal is done.

Progresso has just introduced a new line of premium Cooking Stocks made by simmering real bones, flavorful vegetables, and aromatic herbs to create stocks that are close to homemade. Progresso uses a new process to simmer real bones so you get stocks that have rich meaty flavor that are full of body. 

Now, instead of spending hours making your own homemade stock, you can now find Progresso’s Cooking Stocks in the soup aisle of grocery stores nationwide. You'll find chicken, unsalted chicken, and vegetable varieties. Use them for all your favorite soups, stews, gravies and sauces to add deep, complex flavors. 

Nutritionally speaking, a one cup serving has 15 to 45 calories, 95 to 420 mg sodium, and 0 to 1 g of fat. I prefer the unsalted chicken variety, with only 95 mg sodium per cup. And there are no artificial flavors; Progresso Stocks offer a clean way to boost your flavor game.

Quinoa Butternut  Squash Soup

1 tablespoon canola oil
1 medium onion, peeled and diced
2 shallots, peeled and diced
2 medium carrots, peeled and diced
2 cloves garlic, peeled and minced
1 butternut squash, peeled, seeded and cut into cubes
1/3 cup sliced jalapenos (fresh or from a jar)
1 32-ounce container Progresso Unsalted Chicken Cooking Stock
1 28-ounce can diced tomatoes (I used diced tomatoes with basil, garlic, & oregano)
1/3 cup red quinoa
1/2 teaspoon ground chipotle powder, or to taste
1/2 teaspoon salt
1/2 teaspoon black pepper
Lime wedges for serving

Heat oil in large Dutch oven or saucepan over medium heat. Add the onion and shallots to pan and cook, stirring occasionally, for 3 to 4 minutes. Reduce heat to low and continue cooking, covered, for 3 minutes.  Add remaining ingredients except lime wedges and stir. Heat over high heat until comes to a boil. Reduce heat to low, cover, and cook for 30 to 40 minutes. Mash squash with a potato masher or the back of a large spoon to a chunky texture. Ladle into bowls. Serve with lime wedges.

Makes 12 servings.

Nutrition Information per 1/12th Serving:
93 calories, 2 g total fat, 0 g saturated fat, 0 mg cholesterol, 3 g dietary fiber, 4 g protein, and 225 mg sodium. One serving of this low cost recipe provides an excellent source of vitamins A and C and a good source of fiber.

Mashing Quinoa Butternut Squash Soup for a hearty texture


  1. Soup is a staple at my house in winter. I love the idea of quinoa and butternut squash. I am going to try your recipe soon!

    1. Think you'll love it. It's a very hearty soup, perfect for cold winter days.

  2. I love that you made this chunky not super creamy! Delicious!

    1. Yes, I like the chunky texture. I do this with many of my soup recipes.

  3. Love me some butternut squash all winter long! Think I'll try this with barley or farro :)

    1. Agree. Those would be great substitutes for the quinoa.

  4. I love quinoa and butternut squash! Definitely with you on soup being the perfect thing in the winter! :]

    1. I've not put them together before until this recipe. I like the combination.