Butternut Squash Soup with Spiced Seeds Recipe

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Butternut Squash Soup with Spiced Seeds
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Ingredients:

Directions:

  1. Preheat oven to 300°.
  2. 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.
  3. Preheat oven to 350°.
  4. 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.
  5. 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 ServingPer 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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Recipe Tags

Weightwatchers Points

  • 2.6
    Points
  • 3
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • cholesterol free

Bad Points

  • High in Sodium

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