Butternut Squash & Apple Soup
- 45 minutes
- 4 Servings
- $9.00 or more
Butternut Squash & Apple Soup
- 45 minutes
- 4 Servings
- $9.00 or more
Ingredients
- 1 medium onion
- 1 medium celery stalk
- 1 medium carrot
- 2 tablespoons olive oil
- 4 cups water
- 1 medium butternut squash
- 1 medium tart apple
- 3 teaspoons low-sodium bouillon
- 1/8 teaspoon cayenne pepper
- 1/8 teaspoon black pepper
- 1/8 teaspoon cinnamon
- 1/8 teaspoon nutmeg
- 1/8 teaspoon salt
Steps
1
Wash hands with soap and water.
2
In a stockpot, add the onion, celery, carrot, and oil. Sauté for about 5 minutes or until the vegetables are tender.
3
Add water, squash, apple, and bouillon to the pot. Bring to a boil. Reduce heat to low, then cover, and simmer.
4
Continue cooking for 30 minutes or until the squash and carrots are soft.
5
Carefully transfer soup to a food processor or blender and puree. NOTE: If an immersion blender is available, the soup does not need to be transferred.
6
Add seasonings. Serve warm.
7
Tart apple varieties include: Granny Smith, Rome, McIntosh, Jonagold, and Jazz.
8
Vary your veggies! Eating a variety of colored vegetables provides you with the most nutritional value.
Ingredients
Serving Size: 1/4 of recipe
| Nutrients | Amount |
|---|---|
| Total Calories | 263 |
| Total Fat | 8 g |
| Saturated Fat | 1 g |
| Omega 3 - EPA | 0 mg |
| Omega 3 - DHA | 0 mg |
| Carbohydrates | 50 g |
| Dietary Fiber | 9 g |
| Total Sugars | 14 g |
| Added Sugars included | 0 g |
| Protein | 4 g |
| Minerals | |
| Calcium | 192 mg |
| Potassium | 1370 mg |
| Sodium | 135 mg |
| Copper | 305 mcg |
| Iron | 3 mg |
| Magnesium | 127 mg |
| Phosphorus | 136 mg |
| Selenium | 2 mcg |
| Zinc | 1 mg |
| Vitamins | |
| Vitamin A | 1943 mcg RAE |
| Vitamin B6 | 0.6 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 6 mg |
| Vitamin K | 15 mcg |
| Thiamin | 0.4 mg |
| Riboflavin | 0.1 mg |
| Niacin | 4 mg |
| Choline | 7 mg |
Source:
- Virginia Cooperative Extension - www.eatsmartmovemoreva.org