'Better'Nut Soup: From Christa's Kitchen

When someone gives you butternut squash….Make soup! We will be looking at ways to save some calories in this classic recipe below.

http://www.tasteofhome.com/recipes/butternut-squash-soup

First I’m going to cut out the olive oil and heavy cream and replace it with water and unsweetened plant milk. I’m going to use soy because I prefer the flavor and I think it’s a bit creamer than almond or rice milk.  I will be adding a can of white beans to punch up the protein and fiber! It will also add to the creamy texture.

Lets take a look at the fat and calories in both recipes:

Heavy Whipping Cream adds 44g of Fat and 415 Calories

Olive Oil adds 54g of Fat and 480 Calories

FAT TOTALING: 98g

CALORIES TOTALING: 895

AFTER THE RENO:

Soymilk has 2g of Fat and 40 Calories (per ½ cup)

Beans have 3.5g of Fat and 385 Calories (whole can)

FAT TOTALING: 5.5g

CALORIES TOTALING: 425

PLUS: Beans add 17.5g of PROETIN and 28g of FIBER!

Take a peak at the other nutrients beans have. Cream and oil can’t offer this. 

Remember there are 3.5 servings per can

Figures above are a good estimate but not exact. Figures are from http://ndb.nal.usda.gov/ndb/

Better Butternut Soup: From Christa’s Kitchen

PREP: 10 MIN

BAKING: 50 MIN

2- butternut squash sliced in half lengthwise with seeds removed

1- med/large onion rough chopped

1-2- garlic cloves crushed and peeled

1-2 TBSP fresh thyme or 1-2 tsp of dried

32oz- Vegetable broth

½-1 cup- unsweetened plant milk*

1 can- white beans drained (I used great northern)

Salt and pepper to taste

Preheat oven to 400. Roasted squash for 45-50min.  Pearce with fork to check for doneness. While squash is roasting heat a sauté pan on high, add onion, garlic, and thyme. (Use water instead of oil to help with sticking. Keep adding water as needed.) Sauté until soft and slightly brown. (about 3-4min) Stir frequently. 

Ingredients I used

Onion and garlic sauté 

When squash is done and cooled remove skin. Add all remaining ingredients to a large bowl or soup pot.  Puree with immersion blender until smooth. If you don’t have immersion blender a food processor or regular blender will work.  

Everything blended 

Heat thoroughly without boiling and ENJOY!

*This soup came out thick, creamy, and had a hearty feel to it. Add more plant milk if you want a thinner soup. 

This will make about 2.5 quarts. 8-10 servings.

My plate 

I served my soup with a toss salad and toasted french bread.  YUM!