Friday, September 23, 2011

Butternut Squash Soup, a Harvest Recipe for Weight Management

As fall begins and the weather cools, vegetable soup is warming and a terrific filling food that you can eat to help support your weight management goals. 

In the next few weeks, I’ll feature some of my favorite soup recipes starting with Butternut Squash soup.  I often make this recipe for dinner guests who often say how much they love the taste.

Butternut Squash Soup Recipe

The original recipe is a bit spicy and calls for chilies.  These can be omitted for a milder soup.

2 T       Olive oil
2          Medium onions, chopped
2          Carrots, chopped
2          Cloves garlic, chopped
2          Fresh hot jalapeno peppers, seeded and chopped
1 cup    Tomato puree
2 ½ lb  Butternut squash, peeled and cubed*
5 cups  Low-sodium chicken broth (remove fat)
Pepper to taste
Lime wedges

In a large non-aluminum saucepan, heat olive oil over medium heat.  Stir in onions, carrots, and garlic.  Cook for 3 minutes and then cover the pan.  Lower heat and cook for 3-4 minutes until the vegetables are very tender.  Stir in the tomato puree, chilies, squash, and chicken broth.  Bring the soup to a simmer and cook for 30 minutes.  Mash squash with a potato masher or back of a spoon.  The soup does not need to be completely smooth.  Serve with lime wedges to be squeezed into each bowl of soup.  Serve with cornbread.

This recipe was adapted from the Healthy Hispanic Recipe booklet, published by the National Cancer Institute.  Original recipe entitled Winter Squash Soup is from Paraguay.

What is your favorite fall soup?

Yours in joy and health!


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