This savory squash soup has an easy cilantro cream topping that dresses it up, enriching the sweet curried spices with the tang of sour cream.
Tip: If you have an immersion blender, you don’t need to wait for the soup to cool. Just add the squash directly to the saucepan and process in place.
Ingredients
Squash Soup:
- 1¾ lbs. butternut squash
- 2 Tbsp. vegetable oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 Tbsp. flour
- 1 tsp. salt
- 1 tsp. curry powder
- ⅛ tsp. cayenne pepper
- 5 cups low-sodium vegetable broth
- 1 bay leaf
Cilantro Cream:
- ¾ cup low-fat sour cream
- ¼ cup minced fresh cilantro
Directions
- Preheat oven to 400ºF.
- Cut squash in half lengthwise and discard seeds. Place cut side down in a greased or foil-lined baking pan. Bake until tender (40-50 minutes). Set aside until cool enough to handle and peel.
- Heat oil a large saucepan over medium heat. Sauté onion and garlic until tender (5-8 minutes). Stir in flour, salt, curry powder, and cayenne.
- Stir in broth and add bay leaf. Bring to a boil and cook until thickened (2-3 minutes). Reduce heat and simmer, uncovered, for 20 minutes. Discard bay leaf and cool until safe to run through a food processor.
- In a blender or food processor, place half of the broth mixture and squash. Cover and process until smooth. Repeat with remaining broth mixture and squash.
- Return to the saucepan and heat through.
- Combine the topping ingredients and serve each bowl of soup with a dollop of cream.
Nutrition Facts
6 servings per container
Serving Size 399 g
| Amount per serving | ||
|---|---|---|
| Calories | 170 | |
| % Daily Value* | ||
| Total Fat 8g | 10% | |
| Saturated Fat 3g | 15% | |
| Trans Fat 0g | ||
| Polyunsaturated Fat 3g | ||
| Monounsaturated Fat 2g | ||
| Cholesterol 11mg | 3% | |
| Sodium 530mg | 23% | |
| Total Carbohydrate 24g | 9% | |
| Dietary Fiber 4g | 14% | |
| Total Sugars 5g | ||
| Includes 0g Added Sugars | 0% | |
| Sugar Alcohol 0g | ||
| Other Carbohydrate 15g | ||
| Protein 3g | ||
| Vitamin D 0.1mcg | 0% | |
| Calcium 134.4mg | 10% | |
| Iron 1.2mg | 6% | |
| Potassium 580mg | 10% | |
| Vitamin A 786.3mcg | 90% | |
| Vitamin C 30.5mg | 35% | |
| Vitamin E 2.5mg | 15% | |
| Vitamin K 12.5mcg | 10% | |
| Thiamin 0.2mg | 15% | |
| Riboflavin 0.1mg | 8% | |
| Niacin 2.2mg | 15% | |
| Vitamin B6 0.3mg | 20% | |
| Folate 48.4mcg | 12% | |
| Vitamin B12 0.1mcg | 4% | |
| Biotin 0.9mcg | 4% | |
| Chloride 6.3mg | 0% | |
| Pantothenate 0.6mg | 20% | |
| Phosphorus 77.6mg | 6% | |
| Iodine 0.5mcg | 0% | |
| Magnesium 52.3mg | 10% | |
| Zinc 0.4mg | 0% | |
| Selenium 2.5mcg | 4% | |
| Copper 0.1mg | 10% | |
| Manganese 0.4mg | 15% | |
| Chromium 0mcg | 0% | |
| Molybdenum 7.9mcg | 20% | |
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Ingredients
Low Sodium Vegetable Broth (water, Organic Carrots, Organic Celery, Organic Onions, Organic Leeks, Organic Tomato Puree (organic Tomatoes, Sea Salt, Citric Acid), Organic Mushrooms, Organic Garlic, Organic Spices, Organic Sea Salt), Butternut Squash, Light Sour Cream (cultured Cream, Skim Milk, Vitamin A Palmitate), Onion, Soybean Oil, Enriched All Purpose Flour (unbleached Wheat Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Garlic, Salt, Cilantro, Curry Powder (spices, Turmeric, Garlic, Silicon Dioxide), Cayenne Pepper, Bay Leaf.
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