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Butternut Squash Soup

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Butternut Squash Soup

Nutrition Facts

Butternut Squash Soup
CaloriesCalories
64 Per Serving
ProteinProtein
2g Per Serving
FiberFiber
2g Per Serving
×
Calories 64
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
Cholesterol 0 mg
Sodium 126 mg
Total Carbohydrate 12 g
Dietary Fiber 2 g
Sugars 3 g
Protein 2 g

Dietary Exchanges
1 starch

Ingredients

Servings   6   Serving Size   1 C

  • 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

Directions

Tip: Click on step to mark as complete.

  1. 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.
  2. 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.
  3. 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.
  4. 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.

Nutrition Facts

Butternut Squash Soup
CaloriesCalories
64 Per Serving
ProteinProtein
2g Per Serving
FiberFiber
2g Per Serving
×
Calories 64
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
Cholesterol 0 mg
Sodium 126 mg
Total Carbohydrate 12 g
Dietary Fiber 2 g
Sugars 3 g
Protein 2 g

Dietary Exchanges
1 starch

Ingredients

Servings   6   Serving Size   1 C

  • 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

Directions

Tip: Click on step to mark as complete.

  1. 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.
  2. 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.
  3. 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.
  4. 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.

American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

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