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Lowfat Acorn Squash Soup With Roasted Garlic Recipe

Lowfat Acorn Squash Soup With Roasted Garlic Recipe

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Lowfat Acorn Squash Soup With Roasted Garlic

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Ingredients:

Serving

2 onions, chopped
4 garlic cloves, whole and unpeeled
2 -3 tbsp fresh ginger (about 1-inch piece)
1 -2 celery rib, chopped
1 -2 cup cabbage, chopped fine
2 -3 tbsp oil , spread (or real butter)
3 tbsp white flour
1 1/2 tsp curry powder (ready-made, or make your own )
1 tsp dried dill weed
1 tsp red pepper flakes, ground
1/2 tsp cinnamon
2 chicken bouillon cubes
2 1/2 cups water (may need adjusting)
1 1/2 cups soymilk, plain
2 medium acorn squash (about 3-4 cups)
1 dash lemon juice
salt and pepper

Directions:

Preheat the oven to 400 degrees. Cut the acorn squash in half, and place in a glass baking pan along with the whole unpeeled garlic. Bake for about 1 hour or until the squash is tender.
Meanwhile, melt the oil spread (or butter) in a saucepan and saute the onions and ginger until the onions are translucent. Add the celery and cabbage, and cook until tender.
In a small bowl, mix the flour together with all the dry spices. Stir into the vegetables, until combined. Meanwhile, boil the water in the microwave or a kettle, and dissolve the bouillon cubes in it. Add the boiling water to the pot, along with the soy milk. Heat until it barely reaches a boil, then reduce heat.
Remove the seeds and pulp from the squash, and slice off the peel. Chop into cubes or mash, and add to the soup. Peel and mash the roasted garlic, and add this as well.
Add the lemon juice.
Using an immersion blender or a traditional blender, puree until smooth. Taste and adjust spices if needed. Season with salt and pepper, and serve hot!

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	173.2 Kcal (725 kJ)
Calories from fat	65.17 Kcal
		% Daily Value*
Total Fat	7.24g	11%
Cholesterol	0.17mg	0%
Sodium	374.54mg	16%
Potassium	544.79mg	12%
Total Carbs	25.25g	8%
Sugars	7.65g	31%
Dietary Fiber	3.86g	15%
Protein	3.59g	7%
Vitamin C	23.1mg	38%
Iron	1.1mg	6%
Calcium	90.3mg	9%

Amount Per 100 g
Calories	51.86 Kcal (217 kJ)
Calories from fat	19.52 Kcal
		% Daily Value*
Total Fat	2.17g	11%
Cholesterol	0.05mg	0%
Sodium	112.15mg	16%
Potassium	163.13mg	12%
Total Carbs	7.56g	8%
Sugars	2.29g	31%
Dietary Fiber	1.15g	15%
Protein	1.07g	7%
Vitamin C	6.9mg	38%
Iron	0.3mg	6%
Calcium	27mg	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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