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Butternut Squash Soup with Toasted Walnuts

This soup's delicious taste and creamy texture belie its simple preparation. Roasting the squash creates browned edges for a richer flavor.

Cooking Light OCTOBER 2005

  • Yield: 8 servings

Ingredients

  • 8 cups (1-inch) cubed peeled butternut squash (about 2 1/4 pounds)
  • 1 1/2 teaspoons olive oil
  • 3/4 teaspoon salt, divided
  • 1/2 teaspoon freshly ground black pepper, divided
  • Cooking spray
  • 4 cups warm 2% reduced-fat milk, divided
  • 1 (14-ounce) can fat-free, less-sodium chicken broth, divided
  • 1/4 cup chopped walnuts, toasted

Preparation

Preheat oven to 400°.

Combine squash, oil, 1/4 teaspoon salt, and 1/4 teaspoon pepper on a foil-lined baking sheet coated with cooking spray. Bake at 400° for 45 minutes or until tender. Place half of squash, half of milk, and half of broth in a blender; process until smooth. Pour pureed mixture into a large saucepan. Repeat procedure with remaining squash, milk, and broth. Cook over medium heat 5 minutes or until thoroughly heated (do not bring to a boil). Stir in remaining 1/2 teaspoon salt and remaining 1/4 teaspoon pepper. Ladle 1 cup soup into each of 8 bowls; sprinkle each serving with 1 1/2 teaspoons nuts.

Nutritional Information

Amount per serving
  • Calories: 204
  • Calories from fat: 26%
  • Fat: 5.9g
  • Saturated fat: 1.9g
  • Monounsaturated fat: 1.7g
  • Polyunsaturated fat: 2.1g
  • Protein: 7.5g
  • Carbohydrate: 34.7g
  • Fiber: 5.3g
  • Cholesterol: 9mg
  • Iron: 2mg
  • Sodium: 370mg
  • Calcium: 271mg
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