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Roasted squash soup

September 15, 2018

Recipe

This soup is all about autumn! Enjoy on a cool fall day along with a crisp apple.

Serves 4

Roasting squash intensifies its natural sweetness.

Heat the oven to 400 F. In a roasting pan, toss squash with 1 teaspoon of oil. Roast for 40 minutes or until brown. Set aside.

In a large pot, add the remaining oil, celery, onion, spinach, garlic and carrot. Saute over medium heat until vegetables are lightly browned. Add stock, sage, nutmeg, pepper and roasted squash to the pot, and simmer for a few minutes.

Carefully puree soup with a stick blender, or process soup in batches in a blender or food processor. Return pureed soup to pot and bring back to a simmer. Serve.

1 small butternut squash, cut into half-inch pieces
2 teaspoons canola oil, divided
1 cup diced celery
1 1/2 cups diced yellow onion
1 1/2 cups spinach
2 cloves garlic, minced
1 cup diced carrot
4 cups unsalted vegetable stock
1 teaspoon sage
1/2 teaspoon nutmeg
1 teaspoon black pepper

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) 1 Fats and oils Fruits Grains and grain products Meats, poultry and fish Nuts, seeds and dry beans Sweets 3 Vegetables

Diabetes Meal Plan Choices

1 Fats Dairy foods (low-fat or fat-free) Fruits Meat and meat substitutes Milk and milk products 1 Nonstarchy vegetables 2 Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

2 Carbohydrates 1 Fats Fruits Protein and dairy Sweets 1 Vegetables

Nutritional analysis per serving

Calcium 213 Calories 37 g Total carbohydrate 0 mg Cholesterol 8 g Dietary fiber 3 g Monounsaturated fat Potassium 5 g Protein 1 g Saturated fat About 2 cups Serving size 139 mg Sodium 5 g Total fat