Butternut Squash Soup with Apple

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Ingredients

  • 1 medium onion
  • 1 tart apple
  • 2 tsp olive or canola oil
  • 12 oz 2 frozen butternut squash
  • 1 lemon
  • 3 to 4 cups low sodium broth (chicken or vegetable)
  • 1/4 tsp dried thyme (or 1 tsp fresh)
  • 1/4 cup chopped parsley for garnish

Steps:

1. Chop onion; peel and chop apple. Any size pieces is okay, as you’ll be blending them later.

2. Heat oil in large saucepan; sauté onion and apple 5-7 minutes until soft.

3. Meanwhile, zest and then juice the lemon.

4. Add thawed squash, three cups broth, lemon zest and juice, and thyme to the saucepan. Bring to a boil then simmer gently 20 minutes.

5. Purée soup using a blender wand (immersion blender) or pour into blender and purée.
Add more
broth if you like a thinner soup.

6. Salt and pepper to taste and serve with chopped parsley as garnish.

*You can also make this soup with fresh butternut or acorn squash. For whole squash: Cut squash in half, remove seeds, place cut side down in a shallow pan with some water, and roast in a 400°F oven for about a half hour. Scoop the flesh out of the skins and discard skins. Add to pot when recipe says to add frozen squash. For squash purchased peeled and cut: Simmer soup 10-15 minutes longer, until squash is soft.

Per serving: Calories: 105; Fat: 2 g; Saturated Fat: 0 g; Total Carbohydrate: 22 g; Total Sugars: 7 g (Added, 0 g); Dietary Fiber: 4 g; Protein: 3 g; Sodium: 54 mg; Potassium: 493 mg; Calcium: 66 mg; Vitamin D: 0 mcg; Iron: 2 mg.

(tsp=teaspoon; oz=ounce; g=grams; mg=milligrams; mcg=micrograms.)

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