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Roasted Butternut Squash Soup with Apples and Garam Masala

Yield 8 servings (serving size: About 1 cup)
While traditional curry powders often use turmeric as a base, garam masala, a North Indian spice blend, starts with a mix of cardamom, coriander, and black pepper. If you can't find Braeburn apples, Cortland apples will do. Use two percent reduced-fat milk in place of soy milk, if you prefer.

Ingredients

  • 8 cups (1-inch) cubed peeled butternut squash (about 2 medium)
  • 3 tablespoons olive oil, divided
  • 2 tablespoons maple syrup
  • 1 teaspoon kosher salt
  • 1 1/4 teaspoons garam masala
  • 1/8 teaspoon freshly ground black pepper
  • Cooking spray
  • 1/4 cup finely chopped shallots
  • 4 cups chopped peeled Braeburn apple (about 1 pound)
  • 1/4 cup sweet white wine
  • 3 cups water
  • 1 (14-ounce) can fat-free, less-sodium chicken broth
  • 2 tablespoons soy milk

Nutrition Information

  • calories 203
  • caloriesfromfat 25 %
  • fat 5.6 g
  • satfat 0.8 g
  • monofat 3.8 g
  • polyfat 0.7 g
  • protein 3.4 g
  • carbohydrate 40 g
  • fiber 5.9 g
  • cholesterol 0.0 mg
  • iron 2.1 mg
  • sodium 327 mg
  • calcium 130 mg

How to Make It

  1. Preheat oven to 400°.

  2. Combine squash, 2 tablespoons oil, syrup, salt, garam masala, and pepper in a large bowl. Arrange squash in a single layer on a jelly-roll pan coated with cooking spray. Bake at 400° for 45 minutes or until soft.

  3. Heat remaining 1 tablespoon oil in a large skillet over medium-high heat. Add shallots; sauté 2 minutes or until tender. Stir in apple; sauté 2 minutes or until tender. Stir in wine; cook 1 minute. Stir in squash, water, and broth. Bring to a simmer; cook 3 minutes. Place half of soup in a blender; process until smooth. Strain mixture through a sieve into a bowl; discard solids. Repeat procedure with remaining half of soup. Stir in soy milk.