Ingredients
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1 tablespoon olive oil
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1 large onion, diced
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3 cloves garlic, pressed
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4 cups peeled, seeded, and cubed butternut squash
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2 cups bite-sized cauliflower florets
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1 apple - peeled, cored, and diced
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6 cups vegetable stock
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2 teaspoons garam masala
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½ teaspoon red pepper flakes
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salt and ground black pepper to taste
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½ cup low-fat sour cream
Directions
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Heat oil in a large saucepan over medium heat. Saute onion and garlic in the hot oil until golden, 12 to 15 minutes. Add squash, cauliflower, and apple; stir together. Pour in vegetable stock, garam masala, and red pepper flakes. Bring to a boil, reduce heat to low, and let simmer until vegetables are soft, about 30 minutes.
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Puree mixture using an immersion blender or food mill until soup is creamy. Season with salt and pepper. Swirl in sour cream.
Nutrition Facts (per serving)
136 | Calories |
6g | Fat |
21g | Carbs |
3g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 6 | |
Calories 136 | |
% Daily Value * | |
Total Fat 6g | 7% |
Saturated Fat 2g | 10% |
Cholesterol 8mg | 3% |
Sodium 325mg | 14% |
Total Carbohydrate 21g | 8% |
Dietary Fiber 4g | 15% |
Total Sugars 7g | |
Protein 3g | 6% |
Vitamin C 40mg | 44% |
Calcium 95mg | 7% |
Iron 1mg | 6% |
Potassium 567mg | 12% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.