Health

Butternut Squash and Apple Soup

squash-apple-soup Antonis Achilleos

Ingredients

  • 1 1/2 teaspoons unsalted butter
  • 1 1/4 cups chopped Vidalia or other sweet onion (about 1/2 large onion)
  • 1 large garlic clove, smashed and peeled
  • 1 1/3 cups cubed peeled Braeburn apple
  • 1 1/4 pounds cubed peeled butternut squash
  • 1/4 teaspoon dried rubbed sage
  • 1/2 teaspoon kosher salt, plus pinch
  • 1/4 teaspoon freshly ground black pepper
  • 1/8 teaspoon ground nutmeg
  • 2 cups fat-free, less sodium chicken broth
  • 1/2 cup fat-free evaporated milk
  • 1/4 cup crème fraîche, for garnish

Preparation


1. Melt butter in large saucepan over medium heat. Add onion; sauté 3 minutes. Add garlic and apple; cook, stirring constantly, 1 minute. Add squash and next 4 ingredients; stir 30 seconds or until well-combined. Add broth, and bring to a simmer. Reduce heat to medium-low; simmer 20 minutes or until squash and vegetables are tender.

2. Place half of squash mixture in blender with 1/4 cup evaporated milk. Remove center of blender lid (to let steam escape); secure lid. Place clean towel over opening to avoid splatters; blend until smooth. Pour into bowl. Repeat with remaining squash and evaporated milk.

3. Spoon 1/2 cup soup into small bowl or mini pumpkin. Swirl in 3/4 teaspoon crème fraîche, if desired. Serve immediately.



    Prep: 15 minutes; Cook: 20 minutes.
  • Yield: Makes 8 servings (serving size: 1/2 cup soup)

Nutritional Information

Calories per serving: 103
Fat per serving: 4g
Saturated fat per serving: 2g
Monounsaturated fat per serving: 1g
Polyunsaturated fat per serving: 0.0g
Protein per serving: 4g
Carbohydrate per serving: 15g
Fiber per serving: 3g
Cholesterol per serving: 9mg
Iron per serving: 1mg
Sodium per serving: 115mg
Calcium per serving: 84mg

This Recipe Is