dish
Butternut Squash Soup with Caramelized Onions and Apples

6
Serves
95
Calories
9
Nutrients
9
Vitamins

Ingredients

1 teaspoon olive oil
4 cups butternut squash ,peeled and seeded
3 cloves garlic ,minced
1 tablespoon fresh oregano ,chopped
1 quart low-sodium vegetable stock or water, more maybe needed
1 tablespoon curry powder
2 tablespoons non-fat yogurt
6 sprigs fresh dill ,washed

Cooking Instructions

1. In a soup pot, sauté the onion, celery and carrot in the oil over medium heat until the onion is golden, about 5 to 6 minutes. Add the squash and garlic cooking 5 minutes, stirring. Add the oregano and stock and simmer about 15 minutes or until the veggies are soft.

2. While the soup is cooking, place a sauté pan at medium-high heat with 1/2 teaspoon of olive oil and sauté the diced onions.

3. Cut the apple into a large dice and when the onions are golden, add to the pan, toss sautéing 2 to 3 minutes. Add the curry and cook 1 minute. Remove from the heat, add the dill and set aside.

4. Place all of the cooked veggies (except the curried onions and apple mix) and liquid from the pot in a blender or food processor and blend until smooth. More stock may be needed to adjust consistency.

5. Return to the soup pot and add the curried onion and apple. Simmer for 2 minutes. Season to taste and adjust consistency. Serve hot or, on warm days, chilled.

6. Garnish with a dollop of yogurt and a sprig of fresh dill.

Serving Size: about 1 cup of soup

Nutrition Information

Number of Servings: 6
Serving Size
0
Calories
95
Protein
2 g
Total Carbohydrate
20 g
Dietary Fiber
5 g
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar
8 g
Total Fat
1 g
Saturated Fat
0 g
Monounsaturated Fat
0 g
Polyunsaturated Fat
0 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
0 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
0 g
Percent Calories from Protein
9 %
Percent Calories from Carbohydrate
78 %
Percent Calories from Fat
13 %
Vitamin A
1113 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
37 mcg
Vitamin E
0 IU
Vitamin K
0 mcg
Pantothenic Acid
0 mg
Calcium
81 mg
Iron
1 mg
Phosphorus
58 mg
Potassium
517 mg
Sodium
140 mg
Zinc
0 mg