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Ingredients
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1 acorn squash
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1 tablespoon extra-virgin olive oil
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1 small white onion, chopped
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½ tablespoon freshly minced garlic
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½ tablespoon freshly minced ginger
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1 large Golden Delicious apple - peeled, cored, and chopped
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1 (14.5 ounce) can fat-free chicken broth, divided
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½ tablespoon curry powder
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½ teaspoon ground cinnamon
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½ teaspoon ground cardamom
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1 pinch cayenne pepper
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1 pinch salt and ground black pepper to taste
Directions
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Preheat the oven to 400 degrees F (200 degrees C).
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Cut acorn squash in half and remove seeds and pulp. Place cut-side down in a baking dish; add about 1 inch of water.
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Roast in the preheated oven until a knife can be easily inserted, 20 to 30 minutes.
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While squash roasts, heat oil in a medium saucepan over medium-high heat. Saute onion until almost translucent, about 5 minutes. Mix in garlic and ginger. Add apple and cook, stirring regularly to keep from sticking, until it starts to get mushy, 7 to 10 minutes. Pour in 1/4 of the chicken broth. Add curry powder, cinnamon, cardamom, cayenne, salt, and pepper.
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Remove squash from the oven and let cool enough to handle, about 5 minutes. Remove skin carefully, chop flesh roughly with a knife, and mash some of the flesh.
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Add squash to the pot with remaining chicken broth. Simmer soup over medium-low heat, stirring occasionally, for 5 to 10 minutes. Taste and adjust seasoning as needed. Pour into large bowls and serve.
Cook's Notes:
You may also roast the squash seeds to add as garnish later. Simply remove any pulp, wash, place in a sprayed baking pan and sprinkle with salt. Keen an eye on them because they will burn.
If you want your apple to retain its color (doesn't really matter) you may mix it with a bit of orange or lemon juice.
Nutrition Facts (per serving)
131 | Calories |
4g | Fat |
23g | Carbs |
4g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 4 | |
Calories 131 | |
% Daily Value * | |
Total Fat 4g | 5% |
Saturated Fat 1g | 3% |
Sodium 209mg | 9% |
Total Carbohydrate 23g | 8% |
Dietary Fiber 4g | 14% |
Total Sugars 9g | |
Protein 4g | 8% |
Vitamin C 18mg | 20% |
Calcium 57mg | 4% |
Iron 1mg | 7% |
Potassium 538mg | 11% |
* 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.