This soup mixes fresh vegetables with leftover roasted potatoes for a rich and creamy soup with minimal fat. There’s no cream or butter!! Everything is made in the Vita-Mix. I love a good 10 minute recipe. The ultimate Fast Food!!

Summer Squash and Potato Soup, Low Fat

Rating: 5

Total Time: 10 minutes

Yield: 6 servings

Serving Size: 8 ounces

Calories per serving: 75

Fat per serving: 4 cal, total fat 0.4g, sat fat 0.1g, trans fat 0g

Good Points: very low in saturated fat, no cholesterol, low in sodium, high in calcium, high in dietary fiber, high in iron, very high in manganese, high in potassium, very high in Vitamin A, very high in vitamin B6
Nutritional Analysis: 6 servings of 8 to 10 ounces. 75 calories per serving with 4 calories from fat. total fat 0.4g, cholesterol 0mg, sodium 36mg, total carbohydrates 13.4g, dietary fiber 3.0g, sugars 3.8g, protein 6.0g, vitamin A 26%, calcium 9%, vitamin C 13%, Iron 15 5 (based on a 2000 calorie per day diet).


  • 3 cups Squash, Yellow Crook Neck, chopped
  • 1 medium stalk of raw Celery
  • 5 baby Carrots
  • 1 cup of cooked Roasted Red Skin Potatoes with garlic, parsley and olive oil
  • 1 cup of Greek Yogurt
  • 3 cups of water
  • 1 tsp. minced Ginger
  • 1/4 tsp. Nutmeg
  • Black Pepper to taste
  • Red pepper to taste


  1. Fill the Vita-Mix container with the squash, potatoes, celery, carrots, ginger and nutmeg.
  2. Add about 3 cups of water to about 1-1/2″ below the top edge of the container.
  3. See the photo of the raw vegetables in the container.
  4. Zap all of the ingredients on High for 3 minutes.
  5. Add the Greek yogurt
  6. Zap for an additional 2 minutes on High until creamy and warm.
  7. Serve with Greek yogurt, red pepper flakes and/or toasted pumpkin seeds.
  8. This soup is great hot or chilled.
Google Recipe View Microformatting by ZipList Recipe Plugin

Tags: , , , , , , , , , , , ,