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Diet and Nutrition

Roasted Butternut Squash Soup

Roasted Butternut Squash Soup

As the sun sets on summer time and the temperatures cool down, the air gets a little crisper and the leaves change color so does the color of the produce. Fall menus are packed with beautiful colors of sweet potatoes, yams and butternut squash. The colors of fall produce look perfect on a plate and they are loaded with nutrients. Most deep orange or yellow vegetables are filled with vitamin A and C and are high in fiber. My personal favorite fall vegetable is butternut squash. The butternut squash is loaded with powerful natural anti-oxidants, carotenes - including over 300% of the recommended daily allowance of Vitamin A – and it is high in fiber. Nothing speaks to me more about the autumn season than a warm, hearty bowl of soup. I have included one of my favorite fall recipes featuring the butternut squash. Give it a try- it may become a fast favorite of yours, too!

Recipe Ingredients:

  • 2 cups butternut squash, cooked
  • 1/4 medium yellow onion, diced
  • 2 cups chicken or vegetable broth
  • 1 tablespoon olive oil
  • 1/2 teaspoon minced garlic
  • Salt and pepper to taste
  • Garnish with nutmeg (optional)

Recipe Instructions:

First, peel the outside outer shell of the squash and then cut in quarters for easier handling. Remove the seeds and cut into cubes approximately 1" in size. (Recipe hack- you can buy already cube butternut squash at most major grocery stores.) Coat with 1 tsp of oil and roast the squash on a sheet pan in the oven at 350 for 30-45 minutes. Remove from oven and allow to cool. In medium sauce pan, saute onion with ½ tsp of olive oil until translucent then add in the garlic and saute for 2 minutes. Next, add the roasted squash, chicken or vegetable broth, remaining olive oil, salt and pepper. Bring to a boil over medium-high heat. Reduce the heat to medium low and simmer, stirring occasionally about 15 minutes. Remove the pan from the heat. Allow soup to cool down, then using a blender, purée the soup in batches until smooth. Garnish with a crusty crouton and a sprinkle of cinnamon and nutmeg.

Nutrition Information:

Calories: 168 Protein: 21.0g Carbohydrates: 8.3g Total Fat: 5.7g Saturated Fat: 1.1g Dietary Fiber: 1.4g Cholesterol: 54mg Sodium: 47mg


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