Ingredients
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1 tablespoon olive oil
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⅓ cup chopped onion
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2 cloves garlic, minced
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8 cups peeled and cubed butternut squash
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⅔ cup chopped apple
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½ cup chopped carrot
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¾ teaspoon kosher salt
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½ teaspoon pumpkin pie spice
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¼ teaspoon black pepper
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1 (14.5 ounce) can reduced-sodium chicken broth
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1 (14 ounce) can unsweetened light coconut milk
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1 tablespoon packed brown sugar (see Tips)
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5 tablespoons plain nonfat Greek yogurt
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5 tablespoons salted roasted hulled pumpkin seeds (pepitas)
Directions
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In a 4- to 6-qt. Dutch oven heat oil over medium. Add onion and garlic; cook 5 minutes or until onion is tender, stirring occasionally. Stir in the next six ingredients (through pepper). Cook and stir 4 minutes. Add broth. Bring to boiling; reduce heat. Simmer, covered, 20 to 25 minutes or until squash and carrot are tender, stirring occasionally. Remove from heat. Stir in coconut milk and brown sugar.
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Using an immersion blender (or working in batches in a food processor or blender), blend squash mixture until smooth, adding water if needed to reach desired consistency.
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Serve soup topped with yogurt, pumpkin seeds, and, if desired, additional pumpkin pie spice.
Tips
Tips: Sugar Substitute: Choose Splenda Brown Sugar Blend. Follow package directions to use product amount equivalent to 1 Tbsp. packed brown sugar. PER SERVING WITH SUBSTITUTE: Same as below, except 129 cal., 4 g total sugar.
Nutrition Facts (per serving)
131 | Calories |
6g | Fat |
16g | Carbs |
4g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 12 | |
Serving Size 2/3 cup | |
Calories 131 | |
% Daily Value * | |
Total Carbohydrate 16g | 6% |
Dietary Fiber 3g | 9% |
Total Sugars 5g | |
Protein 4g | 7% |
Total Fat 6g | 8% |
Saturated Fat 3g | 15% |
Cholesterol 0mg | 0% |
Vitamin A 10775IU | 215% |
Vitamin C 21mg | 23% |
Folate 31mcg | 8% |
Sodium 133mg | 6% |
Calcium 60mg | 5% |
Iron 1mg | 7% |
Magnesium 66mg | 16% |
Potassium 409mg | 9% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.