Nancy's Squash Soup
Serves 6 / I love squash and adapted this warming recipe from one of my favorite cookbooks, adding fresh ginger for spice. You can substitute two acorn squash or one small pumpkin; or use frozen organic squash. TIP>> To make this vegan, substitute soy milk for the yogurt, and omit the cheese garnish.
1 medium butternut squash, halved and seeded
1 carrot, peeled and thinly sliced (about 3/4 cup)
1 large onion, chopped (about 2 cups)
1 tablespoon olive oil
4 cups low-sodium vegetable broth
1 sweet red apple, peeled and cut into chunks (about 1 1/2 cups)
1 bay leaf
1/2 teaspoon curry powder
1/4 teaspoon ground nutmeg
3/4 teaspoon freshly grated ginger
Salt to taste
Pinch of white pepper
1/2 cup nonfat plain yogurt
Chopped fresh parsley or cilantro, shredded carrot, and finely grated Parmesan or Gruyere cheese, for garnish
1. Preheat oven to 400°. Place squash halves face down in a baking dish; add 1 inch of water. Cover and bake 1 hour or until squash is tender. Remove from oven. When cool enough to handle, scoop out pulp (yield: about 3 1/4 cups).
2. In a large soup pot, sauté carrot and onion in olive oil until onions are translucent, 3–5 minutes. Add squash pulp, broth, apple, bay leaf, curry, nutmeg, ginger, salt, and white pepper. Bring to a boil, reduce heat, cover, and simmer until apples are soft, about 15 minutes. Remove bay leaf.
3. Purée soup in batches in a food processor or blender. Return to pot and whisk in yogurt over low heat for a few minutes until hot. Serve, garnished with parsley or cilantro, carrot shreds, and grated cheese.
|Nutrition Facts Per Serving: |
|Calories: 129 calories |
|% fat calories: 16 |
|Fat: 3g |
|Saturated Fat: 0g |
|Cholesterol: 1mg |
|Protein: 3g |
|Carbohydrate: 27g |
|Fiber: 4g |
|Sodium: 249mg |