Low-Fat Butternut Squash Soup Recipe with Spiced Pepitas
User Reviews
5.0
12 reviews
Excellent
Low-Fat Butternut Squash Soup Recipe with Spiced Pepitas
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There is nothing like curling up in front of a roaring fire with a cup of hot soup. This butternut squash soup, topped with spiced pepitas, will warm you right down to your toes.
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Ingredients
The Soup:
- 2 teaspoons olive oil
- 1 medium yellow onion chopped
- 1 medium Gala apple cored and chopped
- 1 carrot diced
- 1 celery stalk diced
- 2 cloves garlic minced
- ¾ teaspoon ground cumin
- 5 cups cubed butternut squash about 2-¼ pounds
- 5 cups vegetable broth
- ½ teaspoon salt
- ½ teaspoon ground pepper
- 3 tablespoons minced cilantro
The Pepitas:
- ⅓ cup Pepitas
- ½ teaspoon olive oil
- ¼ teaspoon paprika
- ¼ teaspoon ground cumin
- ¼ teaspoon salt
Instructions
The Soup:
- Heat the olive oil in a large saucepan set over medium heat.
- Add the onion, apple, carrot and celery to the saucepan and cook until the vegetables are starting to soften, about 5 minutes.
- Add the garlic and cumin, and cook for an additional 30 seconds.
- Stir in the butternut squash and broth. Bring to a boil over high heat, then reduce heat and simmer until the butternut squash is tender, about 30 minutes.
- Let the mixture cool for about 10 minutes. Using an immersion blender, a regular blender or a food processor, puree the soup until it is smooth. Serve. Garnish each helping with spiced pepitas and cilantro.
The Pepitas:
- Preheat the oven to 375 degrees F.
- In a small bowl, toss the pepitas, olive oil, paprika, cumin and salt. Spread the coated pepitas on a baking sheet.
- Bake until the pepitas are golden brown, about 5 minutes, stirring once. Watch carefully so the pepitas do not burn.
Nutrition Information
Show Details
Calories
228kcal
(11%)
Carbohydrates
45g
(15%)
Protein
5g
(10%)
Fat
6g
(9%)
Saturated Fat
1g
(5%)
Sodium
1636mg
(68%)
Potassium
1079mg
(31%)
Fiber
7g
(28%)
Sugar
15g
(30%)
Vitamin A
30400IU
(608%)
Vitamin C
59.1mg
(66%)
Calcium
143mg
(14%)
Iron
2.8mg
(16%)
Nutrition Facts
Serving: 4to 6 Servings
Amount Per Serving
Calories 228 kcal
% Daily Value*
| Calories | 228kcal | 11% |
| Carbohydrates | 45g | 15% |
| Protein | 5g | 10% |
| Fat | 6g | 9% |
| Saturated Fat | 1g | 5% |
| Sodium | 1636mg | 68% |
| Potassium | 1079mg | 23% |
| Fiber | 7g | 28% |
| Sugar | 15g | 30% |
| Vitamin A | 30400IU | 608% |
| Vitamin C | 59.1mg | 66% |
| Calcium | 143mg | 14% |
| Iron | 2.8mg | 16% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
12 reviews
Excellent
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