This golden soup soothes and comforts after a busy day. Many grocery stores now sell the squash already peeled and cubed, so preparation is even easier.
Butternut Squash Soup
Calories64 Per Serving
Protein2g Per Serving
Fiber2g Per Serving
|Total Fat||1.5 g|
|Saturated Fat||0.0 g|
|Trans Fat||0.0 g|
|Polyunsaturated Fat||0.5 g|
|Monounsaturated Fat||1.0 g|
|Total Carbohydrate||12 g|
|Dietary Fiber||2 g|
2 teaspoons canola or corn oil
2 medium shallots (chopped)
1 medium butternut squash, peeled and cubed (about 3 cups)
3 cups fat-free, low-sodium vegetable broth
2 teaspoons minced, peeled gingerroot
1/4 teaspoon salt
1/4 teaspoon pepper (coarsely ground preferred)
1/3 cup fat-free half-and-half
1/4 teaspoon freshly grated or ground nutmeg
Heat the oil in a pressure cooker on sauté. Cook the shallots for 3 minutes, or until soft, stirring frequently. Turn off the pressure cooker.
Stir in the squash, broth, gingerroot, salt, and pepper. Secure the lid. Cook on high pressure for 20 minutes. Allow the pressure to release naturally for 10 minutes, then quickly release any remaining pressure. Turn off the pressure cooker. Remove the pressure cooker lid.
Allow the soup to cool slightly. Working in batches, transfer the soup to a blender (vent the blender lid) and puree until smooth. (Use caution as the soup and steam are hot and vent the blender lid away from you.) Return the soup to the pressure cooker.
Stir in the half-and-half. Cook on the sauté setting for 2 to 3 minutes, or until heated through, stirring frequently. Ladle the soup into bowls. Sprinkle with the nutmeg.
Cooking Tip: Top this soup with other garnishes, such as toasted pumpkin seeds or peeled, diced apple.
Cooking Tip: To make the squash easier to peel and cut, pierce the squash in several places with the tip of a sharp knife. Microwave on 100 percent power (high) for 1 to 2 minutes, then let stand for 3 minutes. Using a heavy knife, carefully cut off the stem end and slice through the squash. Scoop out and discard the seeds.
This recipe is reprinted with permission from American Heart Association Instant & Healthy. Copyright © 2018 by the American Heart Association. Photograph ©2018 by Lauren Volo. Published by Harmony Books, an imprint of Penguin Random House LLC. Available from booksellers everywhere.