Ingredients:
- lovely butternut squash soup with caramelized onions and apples
- (another heart-healthy recipe )
- 2 ribs of celery,chopped
- non-fat yogurt (optional)
- sprigs fresh dill,washed (optional)
- green onions (optional)
- . in a soup pot , saute the onion , celery and carrot in the oil over medium heat until the onion is golden, about 5 to 6 minutes.
- while the soup is cooking, place a saute pan at medium-high heat with 1/2 tsp of olive oil and saute the diced onions.
- cut the apple into a large dice and when the onions are golden, add to the pan , toss sauteing 2 to 3 minutes.
- place all of the cooked veggies (except the curried onions and apple mix) and liquid from the pot in a blender or food processor and blend until smooth. more stock may be needed to adjust consistency.
- return to the soup pot and add the curried onion and apple. simmer for 2 minutes. season to taste and adjust consistency. serve hot or chilled.
- garnish with a dollop of yogurt and a sprig of fresh dill or onion tops.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 67.46 Kcal (282 kJ) | ||
| Calories from fat | 7.49 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.83g | 1% | |
|---|---|---|---|
| Sodium | 15.48mg | 1% | |
| Potassium | 415.28mg | 9% | |
| Total Carbs | 15.5g | 5% | |
| Sugars | 3.42g | 14% | |
| Dietary Fiber | 3.03g | 12% | |
| Protein | 1.46g | 3% | |
| Vitamin C | 22.5mg | 38% | |
| Vitamin A | 1mg | 35% | |
| Iron | 1.3mg | 7% | |
| Calcium | 82mg | 8% | |
| Amount Per 100 g | |||
| Calories | 23.31 Kcal (98 kJ) | ||
| Calories from fat | 2.59 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.29g | 1% | |
|---|---|---|---|
| Sodium | 5.35mg | 1% | |
| Potassium | 143.52mg | 9% | |
| Total Carbs | 5.36g | 5% | |
| Sugars | 1.18g | 14% | |
| Dietary Fiber | 1.05g | 12% | |
| Protein | 0.51g | 3% | |
| Vitamin C | 7.8mg | 38% | |
| Vitamin A | 0.4mg | 35% | |
| Iron | 0.4mg | 7% | |
| Calcium | 28.4mg | 8% | |
* 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.
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