dish
Winter Squash Soup

6
Serves
236
Calories
13
Nutrients
13
Vitamins

Ingredients

2 pounds pumpkin squash
3 tablespoons olive oil
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

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

Nutrition Information

Number of Servings: 6
Calories
236
Protein
11 g
Total Carbohydrate
32 g
Dietary Fiber
3 g
Insoluble Fiber
1 g
Sugar
21 g
Total Fat
8 g
Saturated Fat
2 g
Monounsaturated Fat
6 g
Cholesterol
3 mg
Percent Calories from Protein
18 %
Percent Calories from Carbohydrate
53 %
Percent Calories from Fat
29 %
Vitamin A
2502 IU
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
1 mg
Vitamin B6
0 mg
Vitamin B12
0 mcg
Vitamin C
29 mg
Vitamin D
16 IU
Folate
64 mcg
Vitamin E
4 IU
Vitamin K
0 mcg
Pantothenic Acid
1 mg
Calcium
147 mg
Iron
4 mg
Phosphorus
129 mg
Potassium
1038 mg
Sodium
294 mg
Zinc
1 mg