Calypso Butternut Squash Soup Recipe

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Calypso Butternut Squash Soup
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Ingredients
18
Count
Nutrition
228
Calories
Total time
65
Minutes
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Ingredients:

Directions:

  1. Cut open squash; scoop out fibers and seeds, reserving seeds. Cut squash to fit a microwave safe dish, place in dish and microwave for 5 minutes on high, turn and microwave 5 minutes more. The squash should be fork tender, if not microwave a few more minutes until squash is tender and skin can be peeled away easily. When cool enough to handle peel the skin using a paring knife and cut into large chunks.
  2. Cut the ends off the plantains, cut into thirds and place in medium saucepan; cover with water, bring to a boil, reduce heat and simmer 15 minutes. Place the plantains under cold, running water to cool. When cool enough to handle, make a slit in the skin and slip off the skin.
  3. In a large stock pot, add the sliced onion, sprinkle with sugar and cook stirring frequently until onion begins to brown. Add the garlic and cook for 1 to 2 minutes.
  4. Make a slit in the pepper(s); for medium heat use 1 pepper for a warmer soup use 2, with a sharp knife and add to the onions along with the peeled squash, plantains, tomatoes, chicken stock and ginger root; bring to a boil, reduce heat and simmer 15 to 20 minutes to allow flavors to blend.
  5. Remove the Habanero pepper(s) and process in small batches in blender or food processor.
  6. Return puree to pan; stir in oregano and sage. Adjust salt and pepper to taste and heat until steaming; ladle into bowls and top with diced mango and toasted seeds.
  7. To toast the seeds: Rinse the seeds under running water and drain on a paper towel. Melt the butter and mix in the salt and cayenne pepper. Place the seeds on a small baking sheet, drizzle with butter mixture and bake in a 300 degree oven for 20 to 30 minutes; set aside.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 227.89 Kcal (954 kJ)
Calories from fat 37.6 Kcal
% Daily Value*
Total Fat 4.18g 6%
Cholesterol 11.09mg 4%
Sodium 345.44mg 14%
Potassium 860.08mg 18%
Total Carbs 42.53g 14%
Sugars 23.28g 93%
Dietary Fiber 4.54g 18%
Protein 8.57g 17%
Vitamin C 52.2mg 87%
Vitamin A 1.2mg 39%
Iron 1.3mg 7%
Calcium 86.2mg 9%
Amount Per 100 g
Calories 50.77 Kcal (213 kJ)
Calories from fat 8.38 Kcal
% Daily Value*
Total Fat 0.93g 6%
Cholesterol 2.47mg 4%
Sodium 76.96mg 14%
Potassium 191.61mg 18%
Total Carbs 9.48g 14%
Sugars 5.19g 93%
Dietary Fiber 1.01g 18%
Protein 1.91g 17%
Vitamin C 11.6mg 87%
Vitamin A 0.3mg 39%
Iron 0.3mg 7%
Calcium 19.2mg 9%

* 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

  • 4.1
    Points
  • 6
    PointsPlus

Good Points

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

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