dish
Acorn Squash and Apple Soup

6
Serves
156
Calories
14
Nutrients
11
Vitamins

Ingredients

1 tablespoon olive oil
1 stalk celery , chopped
1/4 teaspoon cumin
1/2 teaspoon curry powder
2 tablespoons dry sherry or white wine
4 cups low-sodium chicken broth or stock
1/4 cup low fat sour cream

Cooking Instructions

1. Cut the acorn squash in half and microwave until tender and easily pierced with a fork, about 15 minutes. Let cool.

2. Meanwhile, heat the oil in a large soup pot over medium heat. Add the onion, celery and apples, and cook until soft and translucent, about 5 minutes.

3. Season lightly with salt and pepper, add the cumin and curry powder and cook for 2 more minutes.

4. Remove the seeds from the squash and discard them. Scoop the squash pulp out of the skin with a spoon and add it to the soup pot along with the sherry or white wine and cook for 2 or 3 minutes more.

5. Puree this mixture in a blender in batches, being careful not to overfill the blender and adding broth as needed.

6. Reheat the soup and add the remaining broth to adjust the consistency. Season with salt and pepper.

7. Serve the soup in warm bowls with a dollop of sour cream.

Serving Size: 8 ounces

Nutrition Information

Number of Servings: 6
Serving Size
0
Calories
156
Protein
4 g
Total Carbohydrate
27 g
Dietary Fiber
6 g
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar
14 g
Total Fat
5 g
Saturated Fat
1 g
Monounsaturated Fat
2 g
Polyunsaturated Fat
1 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
7 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
1 g
Percent Calories from Protein
10 %
Percent Calories from Carbohydrate
69 %
Percent Calories from Fat
28 %
Vitamin A
83 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
1 mg
Vitamin B6
0 mg
Vitamin B12
0 mcg
Biotin
0 mcg
Vitamin C
26 mg
Vitamin D
0 IU
Folate
34 mcg
Vitamin E
1 IU
Vitamin K
0 mcg
Pantothenic Acid
1 mg
Calcium
102 mg
Iron
2 mg
Phosphorus
73 mg
Potassium
786 mg
Sodium
96 mg
Zinc
0 mg