Roasted Butternut Squash Soup with Apples and Garam Masala

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.

Yield: 8 servings (serving size: About 1 cup)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 203
  • Calories from fat: 25%
  • Fat: 5.6g
  • Saturated fat: 0.8g
  • Monounsaturated fat: 3.8g
  • Polyunsaturated fat: 0.7g
  • Protein: 3.4g
  • Carbohydrate: 40g
  • Fiber: 5.9g
  • Cholesterol: 0.0mg
  • Iron: 2.1mg
  • Sodium: 327mg
  • Calcium: 130mg

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

Preparation

  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.
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