Butternut Squash Soup
Contributed by: News Canada
Warming up during the holidays
(NC) - During the holiday season everyone wants to enjoy comfort foods that are warm and satisfying. Often this leads to unhealthy foods that can be high in cholesterol and bad for your heart.
This heart-healthy and tummy warming butternut squash soup is rich in vitamin C and beta-carotene. It's a perfect recipe to serve during holiday entertaining!
- 2 tsp (10 mL) oil
- 1 large onion, chopped
- 2 cloves garlic, minced
- 3 apples, peeled, cored and chopped
- 1 Tbsp (15 mL) minced fresh ginger
- 1 Tbsp (15 mL) curry powder
- 1/2 tsp (2.5 mL) ground cumin
- 6 cups (1 L) peeled, seeded and cubed butternut squash
- 4 cups (960 mL) chicken broth
- 1 cup (240 mL) apple juice salt and pepper to taste
- 1/2 cup (125 mL) non-fat plain yogurt, optional
Heat oil in a large soup pot over medium heat. Add onion and saute until softened. Add garlic and apples, and saute until apples are soft. Add ginger, curry powder and cumin, and cook for 2 minutes. Add squash, chicken broth and apple juice. Bring to a boil. Reduce heat and simmer for 30-40 minutes or until squash is tender.
Strain the soup mixture and reserve the liquid. Puree solids in food processor or with hand blender until smooth. Return liquid and pureed mixture to the soup pot. Heat through. Season with salt and pepper, and adjust spices. Add a dollop of yogurt to each bowl before serving, if desired.
For more great tasting and heart-healthy holiday recipes, please visit www.knowyourratio.ca.
Serving Size: Makes 8 Servings
Nutritional Information: Per 1 - 1 1/2 Cup Serving: Calories 141 Kcal; Protein 4 g; Fat Total 2 g; Fat Saturated 0 g; Sodium 411 mg; Carbs 25 g; Cholesterol 0 mg; Fibre 3 g