Coconut Squash Soup with Seared Scallops

5.0

(2)

2 Reviews

This butternut squash soup is silky and rich with the addition of coconut milk. Each serving is allowed a couple of seared scallops and is topped with pumpkin seeds, cilantro and lime peel for an added wow-factor.

EatingWell Test Kitchen

Updated on September 19, 2023

Tested by

EatingWell Test Kitchen

Prep Time:

1 hr 15 mins

Total Time:

1 hr 15 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Nut-Free Dairy-Free Healthy Aging Healthy Immunity Soy-Free Egg-Free Gluten-Free Low-Calorie

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Ingredients

8 medium fresh or frozen sea scallops (8 to 9 ounces)
Nonstick cooking spray
2 medium leeks, trimmed and thinly sliced
3 cloves garlic, minced
2 slices minced fresh ginger root
2 (14 ounce) cans vegetable broth
2 pounds butternut squash, peeled and cut into 1-inch pieces (6 cups)
1 (14 ounce) can reduced-fat unsweetened coconut milk
⅛ teaspoon cayenne pepper
½ teaspoon ground coriander
⅛ teaspoon salt
⅛ teaspoon black pepper
¼ cup pumpkin seeds, toasted (pepitas) (Optional)
2 tablespoons snipped fresh cilantro
2 teaspoons finely shredded lime peel (Optional)

Directions

Thaw scallops, if frozen. Rinse scallops and pat dry with paper towels; set aside.
Coat an unheated large saucepan with cooking spray; heat pan over medium heat. Add leeks. Cook for 3 minutes, stirring occasionally. Add garlic and ginger. Cook and stir for 1 minute more.
Add broth and squash to leek mixture. Bring to boiling; reduce heat. Simmer, covered, about 15 minutes or until squash is tender. Remove from the heat and cool slightly.
Transfer squash mixture to a blender or food processor. Cover and blend or process until smooth. Return mixture to the saucepan. Stir in coconut milk and cayenne pepper. Heat through over medium-low heat, stirring occasionally (do not boil).
In a small bowl, combine coriander, salt and black pepper. Sprinkle evenly over scallops. Coat an unheated indoor grill pan or large nonstick skillet with cooking spray; heat over medium-high heat. Add scallops to grill pan or skillet. Cook for 3 to 4 minutes or until scallops are opaque, turning once halfway through cooking.
To serve, ladle soup into four serving bowls. Float two scallops on each serving of soup. Sprinkle with pumpkin seeds (if using), cilantro and lime peel (if using).

Originally appeared: Diabetic Living Magazine

Nutrition Facts (per serving)

234	Calories
6g	Fat
39g	Carbs
10g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1 1/2 cups soup and 2 scallops
Calories 234
% Daily Value *
Total Carbohydrate 39g	14%
Dietary Fiber 5g	18%
Total Sugars 7g
Protein 10g	20%
Total Fat 6g	8%
Saturated Fat 4g	18%
Cholesterol 14mg	5%
Vitamin A 23379IU	468%
Vitamin C 51mg	56%
Folate 95mcg	24%
Sodium 614mg	27%
Calcium 136mg	10%
Iron 4mg	19%
Magnesium 98mg	23%
Potassium 957mg	20%

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.

Coconut Squash Soup with Seared Scallops

Ingredients

Directions

Nutrition Facts (per serving)

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