Butternut squash as the base for soup recipes creates a sweet and nutty flavor, a creamy consistency and a bowlful of nutrients! This satisfying butternut squash dumpling soup is brimming with antioxidants, vitamins, minerals and fiber. Its colorful presentation makes it a perfect choice for holiday gatherings. Butternut squash is fat-free, high in fiber, low in sodium and is an excellent source of both vitamins A and C. Bon Appetit!

Choose organic ingredients when available:

  • 1/2 medium onion, chopped
  • 1 cup mushrooms, cleaned & sliced
  • 3 carrots, cleaned and chopped
  • 2 tablespoons olive oil (if needed)
  • 3 cups low-sodium butternut squash soup
  • 1/2 cup water
  • 1 tablespoon lemon juice
  • 9 frozen vegan or vegetarian dumplings
  • 9 large frozen red shrimp, thawed
  • 1/8 teaspoon red pepper flakes, optional
  • Handful baby spinach (about 1-cup)


In a large saucepan, sweat onions with mushrooms and carrots for about 10 minutes. If needed, add 2 tablespoons olive oil. Add butternut squash soup, water and lemon juice. Bring to a boil and then add the dumplings. Lower the heat and simmer for 7 minutes. Add shrimp and optional hot pepper flakes. Simmer for 3 minutes more. Add a handful of spinach. Turn off heat and stir the spinach into the soup to wilt the spinach. This butternut squash soup serves 3.

For more healthy and delicious recipes and to read about the secrets of the super-healthy, buy my award-winning book Beyond The Mediterranean diet: European Secrets Of The Super-Healthy. The book makes a thoughtful holiday gift, especially for your loved ones!