dish
Nora Pouillon's Roasted Butternut Squash Soup with Toasted Seeds

6
Serves
136
Calories
12
Nutrients
13
Vitamins

Ingredients

2 teaspoons canola oil
1 stalk celery , chopped
4 cups 2% milk or stock
2 tablespoons fresh lemon juice
1/4 teaspoon cumin
1 pinch allspice
2 tablespoons dry sherry or Marsala wine
2 tablespoons pumpkin seeds , or reserved squash seeds

Cooking Instructions

1. Preheat the oven to 350°F.

2. Cut the butternut squash in half, scrape out the seeds and set them aside. Place the squash, cut side down, on a baking sheet and bake until tender and easily pierced with a fork, about 40 minutes. Let cool about 10 minutes.

3. While the squash is baking, heat the oil in a small skillet over medium heat. Add the onion and celery, and cook until soft and translucent, about 3 minutes.

4. Scoop the squash pulp out of the skin with a spoon and put it into a large bowl. Add the onion, celery and milk or stock. Stir to combine.

5. Puree this mixture in a blender in batches, being careful not to overfill the blender. Strain the blended mixture through a colander to remove any remaining fiber or seeds.

6. Add the lemon juice, cumin, allspice and sherry or Marsala wine. Season with salt and pepper to taste.

7. Spread the cleaned, reserved seeds on a baking sheet and toast in the oven until lightly browned, about 10 minutes.

8. Reheat the soup, adding milk or stock if it is too thick. Divide it among 6 warmed soup bowls and sprinkle with the toasted seeds.

Serving Size: 8 ounces

Nutrition Information

Number of Servings: 6
Calories
136
Protein
3 g
Total Carbohydrate
26 g
Dietary Fiber
7 g
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar
7 g
Total Fat
3 g
Saturated Fat
0 g
Monounsaturated Fat
1 g
Polyunsaturated Fat
1 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
0 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
1 g
Percent Calories from Protein
8 %
Percent Calories from Carbohydrate
67 %
Percent Calories from Fat
20 %
Vitamin A
14980 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
2 mg
Vitamin B6
0 mg
Vitamin B12
0 mcg
Biotin
1 mcg
Vitamin C
44 mg
Vitamin D
0 IU
Folate
58 mcg
Vitamin E
1 IU
Vitamin K
0 mcg
Pantothenic Acid
1 mg
Calcium
104 mg
Iron
2 mg
Phosphorus
107 mg
Potassium
767 mg
Sodium
323 mg
Zinc
1 mg