Carb-Counted DRAGON BITES Recipe:

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simple recipe for families LIVING WELL with type 1 diabetes.

Butternut Squash + Pear Soup

GF. Nut-free. Vegan.

As the days get shorter – and colder! – this silky smooth soup is just the warm-up we need. Nutritious and thick, with a hint of the sweetness of pears, this soup uses only whole foods that will nourish your whole family while bringing a smile even to “discerning“ taste buds. The gluten-free, nut-free, dairy-free recipe can be easily doubled or even tripled, so you can freeze some for a quick meal on a cold winter day.

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(Recipe inspired by Looney Spoons’ The Squash Court.)

Low-Carb? Moderately
Gluten-free? Yes
Dairy-free? Yes – for the soup itself. I skip the Greek yoghurt topping to make it dairy-free, all the way.
Nut-free? Yes

Prep Time: 15 min
Cook: 20-25 mins
Ready in: under an hour

Total Yield: 8 cups of butternut squash + pear soup
Carb Content: 13g per cup (see detailed carb content below)

  • 2 tbsp olive oil
  • 1 cup (125g) chopped onion1
  • 1 tbsp minced garlic2
  • 1 tsp grated gingerroot
  • ½ tsp each curry powder, cinnamon, ground cumin
  • 4 cups vegetable broth3 (or chicken broth, if you prefer)

Tip from the Trenches:
I often double this recipe and freeze some for a future meal. When I do, I find that doubling the broth makes the soup thinner than I would like, so I use 6 cups of broth (reduced from 8 cups) while doubling the rest of the ingredients. If you find the soup is too thick, you can always thin it by adding a bit more broth during the puree step. – Michelle

  • 3 cups (400g) peeled and cubed butternut squash4
  • 2 cups peeled and chopped pears5   You can sub in apples, if pears are not available.
  • 1 cup (135g) peeled and chopped carrots6
  • ½ tsp salt
  • ¼ tsp ground black pepper

Optional Toppings:

  • Pumpkin seeds
  • Greek yoghurt or sour cream


Notes on Ingredients & Carbs:

  1. 11g carbs for onion
  2. 3g carbs for Kirkland Minced California Garlic
  3. 8g carbs for Imagine Organic Vegetable Broth (Gluten Free)
  4. 35g carbs for butternut squash
  5. 37g carbs for pears
  6. 9g carbs for carrots
  1. Heat olive oil in a large pot over medium heat. Add onions and garlic. Cook and stir until onions begin to soften, about 3 minutes.
  2. Add gingerroot, curry powder, ground cumin, and cinnamon, mixing well and cooking until fragrant (about 1 minute).
  3. Add broth, squash, pears, carrots, salt and pepper. Bring to a boil.
  4. Reduce heat to low. Cover, and simmer, stirring occasionally, until squash and carrots are tender, about 15 minutes. Remove from heat.
  5. Using an immersion blender, puree soup right in the pot, until smooth. Serve hot.

If you don’t have an immersion blender, you can puree the soup in a blender, in 2 or 3 batches, returning the pureed soup to the pot to reheat as necessary.

(Optional) Top with toasted pumpkin seeds and/or Greek yoghurt or sour cream. (Toppings are not included in the carb count given.)


Total yield: ~8cups of butternut squash + pear soup (~1813g finished weight) with a total of 103g carbs.

Nutrient Content by Volume: 1 cup of soup contains 12.9g (=~13g) carbs.

Nutrient Content by Weight: 100g serving of soup contains 5.7g (=~6g) of carbs, which means:

Carb Factor = 0.06.

More on Carb Factoring:
What is a carb factor and how do I use it to count carbs?
By cup or by weight???
Advanced Carb Counting

Please don’t rely exclusively on my carb counting! Nutritional information is given for general information only, and will vary depending on the amount, type and brand of ingredients you choose – Please verify your carb and fat content when you make your own version of this recipe.

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