Butternut Squash Soup
- 1 small butternut squash
- 2 large carrots peeled and cut into 1-inch pieces
- 3 tablespoons olive oil
- 1 shallot diced
- 1 garlic clove minced
- 3 cups low-sodium vegetable or chicken broth
- salt and pepper to taste
- 1/4 teaspoon nutmeg
- 1/2 cup unsweetened soy milk
- Peel the the butternut squash with a peeler. Slice off the top and the bottom and discard. Carefully split the squash in half lengthwise. With a spoon, scrape out the seeds. Cube the butternut squash into 1-inch pieces.
- Fill a large pot with about 2 inches of water. Place a steamer basket inside and fill with the butternut squash and carrots, and then cover with a lid. Bring the water to boil and steam the contents 30-40 minutes or until tender when pierced with a fork. Discard the water and place the steamed contents into a blender (don’t blend yet).
- In a small pan, over medium heat, sauté the olive oil and shallots for 5 minutes. Add the garlic and cook 1 minute. Pour the contents into the blender with the butternut squash/carrot mixture. Add in broth and blend until smooth.
- When all the soup is pureed, strain and pour the blended contents back into the large pot. Bring to a low simmer and add the salt, pepper, and nutmeg. Remove from the flame and stir in the soy milk.
Calories: 165 | Total Protein: 11g | Total Carbs: 8g | Total Fat: 4g
Adapted with permission from Deliciously Healthy! by ASMBS Foundation.