Butternut Squash Soup with Spiced Seeds Recipe

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Ingredients

Count

Nutrition

128

Calories

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Ingredients:

Serving

1 tbsp powdered sugar
1 tbsp brown sugar
1 tbsp egg white, lightly beaten
1/4 tsp water
1/8 tsp salt
1/8 tsp ground cinnamon
dash of ground red pepper
3/4 cup unsalted pumpkinseed kernels
cooking spray
1 (3 1/2-lb) butternut squash
1 tbsp canola oil
3/4 tsp kosher salt, divided
4 cups fat-free , less-sodium chicken broth
2 cups water

Directions:

Preheat oven to 300°.
Combine first 7 ingredients in a small bowl. Add seeds to sugar mixture, stirring to coat. Spread seed mixture evenly on a baking sheet lined with parchment paper and coated with cooking spray. Bake at 300° for 15 minutes. Stir mixture; bake an additional 15 minutes. Place parchment on a wire rack; cool pumpkinseed mixture. Break into small pieces; set aside.
Preheat oven to 350°.
Cut squash in half lengthwise; discard seeds and membrane. Brush oil over cut sides of squash; sprinkle cut sides with 1/4 teaspoon salt. Place squash, cut sides down, on a jelly-roll pan. Bake at 350° for 1 hour and 20 minutes or until squash is tender. Cool slightly. Scoop out squash pulp from skins; discard skins.
Place squash pulp and broth in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour pureed mixture into a medium saucepan; stir in 2 cups water and remaining 1/2 teaspoon salt. Cook over medium-high heat 5 minutes or until thoroughly heated. Top each serving with seeds.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	127.86 Kcal (535 kJ)
Calories from fat	25.85 Kcal
		% Daily Value*
Total Fat	2.87g	4%
Sodium	509.46mg	21%
Potassium	517.85mg	11%
Total Carbs	13.65g	5%
Sugars	6.77g	27%
Dietary Fiber	1.16g	5%
Protein	13.02g	26%
Vitamin C	13.1mg	22%
Vitamin A	0.6mg	19%
Iron	3mg	17%
Calcium	124.1mg	12%

Amount Per 100 g
Calories	51.88 Kcal (217 kJ)
Calories from fat	10.49 Kcal
		% Daily Value*
Total Fat	1.17g	4%
Sodium	206.72mg	21%
Potassium	210.12mg	11%
Total Carbs	5.54g	5%
Sugars	2.75g	27%
Dietary Fiber	0.47g	5%
Protein	5.28g	26%
Vitamin C	5.3mg	22%
Vitamin A	0.2mg	19%
Iron	1.2mg	17%
Calcium	50.3mg	12%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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