Healthy Family Meal Ideas: Israeli “Orange” Soup


Soups are an easy and delicious way to add more vegetables to your family’s diet, especially in cooler weather. Almost everyone likes soup, and adults and kids alike will often eat a vegetable when it’s been pureed. It can be stressful trying to find good ideas for toddler and baby meals—this soup is an excellent meal for both toddlers and babies.

Israeli "Orange" Soup

This soup is named for its color, not because it contains any citrus fruit. It’s delicious, comforting and easily makes a big batch. You take every orange vegetable there is, simmer them in water or stock, and blend. Freeze some of the inevitable leftovers for future meals—a yogurt container is an ideal vessel for this.

I’ve given you an estimate of what amounts to use here, but really, don’t be shy to use more carrots and less sweet potato if that’s what is in your pantry. Substitute a white potato for one of the sweet ones if you need to; or, just skip it if you don’t have it. A little canned 100% pumpkin puree can work if you can’t find any pumpkin at your supermarket. Remember: soups are very, very forgiving.

Israeli “Orange” Soup

  • 2 Tbsp olive oil (healthy and delicious) or butter (still healthy if you don’t overdo it; even more delicious); or 1 tbsp each olive oil and butter
  • 1 Large Onion, chopped into 1 in. pieces
  • 2-4 Garlic Cloves, chopped
  • 1 lb. Butternut squash (you usually don’t need a whole one; save the rest to roast the next day), peeled, seeds and pulp scooped out, and cut into 1.5 inch cubes
  • 2 large, or 3 small Carrots, sliced about .5 inch thick
  • 1 Sweet Potato, cut into 1.5 inch dice
  • 1 lb. Sweet Pumpkin, Acorn Squash, or Hubbard Squash, cut into 1.5 inch dice.
  • Water to cover (or half water, half chicken stock).
  • Salt to taste (start with 1 tsp.; add in 1/4 tsp. amounts or less, until satisfied)
  • Pepper to taste

Chop the onion into a 1-inch pieces. Heat the oil or butter in a large pot over medium-low heat. Throw in the onion to saute, stirring occasionally, for 7-12 minutes. Add garlic and saute 1 minute.

Add all the orange vegetables, and cover with water or stock mixture so that at least 1 inch of water stands above the vegetables. Bring to a boil, then cover and simmer until vegetables are tender, about 20-30 minutes, until all vegetables can be squished with a fork.

Israeli "Orange" Soup

Cool for a few minutes. If you own a hand blender, use it to puree the soup right in the pot.

Otherwise, scoop the soup into your blender or food processor and blend until smooth. Pour into another bowl, blend another batch of soup from pot until finished. Put back in the pot and reheat. Salt and pepper to taste, and serve.

Want to read more about the basic technique for making soups?

Only have one squash in the house? Make the even simpler Butternut Squash Soup instead!