Curried Squash Soup

Number of Servings: 6 (399g)
Active Time: 30 min.
Total Time: 1 hour 30 min.
Curried Squash Soup

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

  1. Preheat oven to 400ºF.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. Return to the saucepan and heat through.
  7. Combine the topping ingredients and serve each bowl of soup with a dollop of cream.

Nutrition Facts

6 servings per container

Serving Size 399g

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.

Latest from Our Blog

School Lunch Supplies List

back to school written in colorful letters on a lunchbox

It’s back to school season. That means it’s time to stock up on new gear, so your students are prepared to start the school year in style. Don’t forget about school lunch as you create your shopping lists. Whether your family has decided between school lunch or lunch from home, there will likely be a field trip where your child could use these lunch supplies. Parents have a lot of cool new products to choose from to ensure that their child’s lunch is not only nutritious and safe, but also looks appetizing at lunch time. For this month’s Nutritious Nudge, I created a list of lunch supplies and considerations to help parents with their back to school shopping. 

Continue Reading »