Looking for a healthy squash soup? Give this healthy squash soup recipe from MedlinePlus.com a try. It combines winter squash with pears and non-fat yogurt to make a tasty comfort meal without the usual cream or coconut milk. I’d recommend adding some protein like beans, tofu or shredded chicken so it can be a complete meal.
Healthy Squash Soup: Nutrition Benefits
Winter squash is a top source of Vitamin A. One cup supplies 59% of your daily Vitamin A requirement! It’s also a very good source of Vitamin C, fiber, several of the B complex vitamins, potassium, and many other essential minerals.
It contains high amounts of several carotenoids, a class of more than 600 plant pigments manufactured by plants for their own protection that give many fruits and vegetables their orange or yellow tinge. While some carotenoids convert to Vitamin A in the body, others may play a role in cancer prevention, blood-sugar control, and immune function.
Although most of their calories come from carbohydrates, winter squash contains a type of carbohydrates that have anti-inflammatory and antioxidant, as well as cholesterol- and insulin-regulating properties.
Besides being packed with vitamins and minerals, pumpkin and winter squash are also relatively low in calories.
Autumn Squash Bisque with Ginger
Ingredients (makes 10 servings)
• 2 teaspoons vegetable oil
• 2 cups sliced onion
• 2 pounds winter squash, peeled, seeded, and cut into 2-inch cubes (4 generous cups)
• 2 pears, peeled, cored, and diced, or 1 can (15 ounces) sliced pears, drained and chopped
• 2 cloves garlic, peeled and crushed
• 2 Tablespoons peeled and chopped fresh ginger, or 1 teaspoon powdered ginger
• 1/2 teaspoon thyme
• 4 cups low-sodium chicken or vegetable broth*
• 1 cup water
• 1 Tablespoon lemon juice
• 1/2 cup plain nonfat yogurt
1. Heat oil in a large pot over medium heat.
2. Add onions and stir until softened, 3 to 4 minutes.
3. Add squash, pears, garlic, ginger and thyme; cook, stirring, for 1 minute.
4. Add broth and water; bring to a simmer.
5. Reduce heat to low, cover, and simmer until squash is tender, about 35 to 45 minutes.
6. Purée soup, in batches, if necessary, in a blender. (If using a blender, follow manufacturer’s directions for puréeing hot liquids.)
7. Return soup to pot and heat through. Stir in lemon juice.
8. Garnish each serving with a spoonful of yogurt.
9. Refrigerate leftovers within 2 hours.
• *No broth? Use 1 teaspoon or 1 cube bouillon dissolved in 1 cup water for each cup of broth.
• Freeze extra lemon juice to use later.
Nutrition (per 1 cup serving)
Total Fat 1g
Click here for full healthy squash recipe.