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Curried Peanut-Squash Soup

Yield 6 servings (serving size: 1 1/3 cups soup and 1 lime wedge)
The recipe calls for brown basmati rice, but any cooked rice will work.

Ingredients

  • Cooking spray
  • 2 cups thinly vertically sliced onion
  • 1 tablespoon curry powder
  • 1 1/2 teaspoons ground cumin
  • 3/4 teaspoon salt, divided
  • 1/4 teaspoon ground red pepper
  • 2 garlic cloves, minced
  • 4 cups fat-free, less-sodium chicken broth
  • 2 cups chopped peeled butternut squash
  • 1 cup shredded carrot
  • 1 cup frozen green peas, thawed
  • 1 1/2 cups cooked brown basmati rice
  • 3/4 cup sliced green onions
  • 6 tablespoons creamy peanut butter
  • 1/4 cup chopped fresh cilantro
  • 6 lime wedges
  • Green onion strips (optional)

Nutrition Information

  • calories 252
  • caloriesfromfat 33 %
  • fat 9.3 g
  • satfat 1.9 g
  • monofat 4.2 g
  • polyfat 2.5 g
  • protein 9.7 g
  • carbohydrate 35.7 g
  • fiber 7.3 g
  • cholesterol 0.0 mg
  • iron 2.5 mg
  • sodium 677 mg
  • calcium 91 mg

How to Make It

  1. Heat a large Dutch oven over medium heat. Coat pan with cooking spray. Add onion; cook 6 minutes or until tender, stirring occasionally. Stir in curry powder, cumin, 1/2 teaspoon salt, pepper, and garlic. Cook 1 minute, stirring constantly. Add broth, squash, and carrot; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until squash is tender. Stir in peas; cook, uncovered, 1 minute. Stir in rice, sliced green onions, peanut butter, cilantro, and remaining 1/4 teaspoon salt. Cook 1 minute or until thoroughly heated. Serve with lime wedges; garnish with green onion strips, if desired.