Curried Peanut-Squash Soup

The recipe calls for brown basmati rice, but any cooked rice will work.

Yield: 6 servings (serving size: 1 1/3 cups soup and 1 lime wedge)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 252
  • Calories from fat: 33%
  • Fat: 9.3g
  • Saturated fat: 1.9g
  • Monounsaturated fat: 4.2g
  • Polyunsaturated fat: 2.5g
  • Protein: 9.7g
  • Carbohydrate: 35.7g
  • Fiber: 7.3g
  • Cholesterol: 0.0mg
  • Iron: 2.5mg
  • Sodium: 677mg
  • Calcium: 91mg

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)

Preparation

  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.
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