Recipe Summary

Prep time: 10 mins
Cook time: 1 hour 15 mins
Yield: 6 servings

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rich in veggies
rich in veggies
lower in sodium
lower in sodium

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Winter Squash Soup
This recipe serves: 6  
2 pounds pumpkin squash
3 tablespoons olive oil
2 onions, sliced or diced
1/4 teaspoon cinnamon
1/4 teaspoon ground coriander
6 to 8 cups chicken stock or water, as needed
1/2 cup cooked rice, optional
1 cup 2% milk
salt to taste
freshly ground black pepper

Cooking Instructions
1. To bake the squash preheat the oven to 400°F. Prick each squash with the point of a knife so it won't explode when it bakes. Bake for about an hour, until the squash feels somewhat soft to the touch and a knife penetrates the skin easily.

2. Let the squash cool until you can handle them without pain. Then cut them in half lengthwise and remove the seeds. Scoop out the pulp and reserve.

3. Warm the olive oil in a large soup pot over moderate heat.

4. Add the onion and cook until tender and translucent, about 10 minutes. Add the spices and cook a few minutes longer.

5. Add the reserved squash and stock or water, bring to a boil and simmer for 2 minutes.

6. Puree the soup. Add the milk and season to taste with salt and pepper.

7. Put soup back in the pot and add the rice and warm through. Add stock or water as needed. Ladle into bowls and serve.

Serving Size: 1 bowl

Nutritional Information
Number of Servings: 6
Per Serving
Calories 236 Carbohydrate 32 g
Fat 8 g Fiber 3 g
Protein 11 g Saturated Fat 2 g
Sodium 294 mg    


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