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Sunday, August 30 2015

By starting with cooked squash, you can get this comforting soup recipe from the stove to the table in under 30 minutes. Serve it with a stack of crackers, crusty Italian bread, or a simple salad to complete meal.

1    teaspoon   canola oil
1/4   cup   chopped onion
1    12 ounce   package frozen pureed winter squash, thawed, or 2 cups cooked winter squash, mashed with the back of a spoon
1/2   cup   reduced-sodium chicken broth
3/4   teaspoon   curry powder
1/2   cup   plain fat-free Greek yogurt
1/2   teaspoon   snipped fresh thyme
    Plain fat-free Greek yogurt (optional)
    Cracked black pepper
    Whole grain crackers (optional)
In a medium saucepan heat oil over medium heat. Add onion; cook until tender. Stir in squash, broth, and curry powder. Bring to boiling; reduce heat. Simmer for 2 minutes. Whisk in yogurt and thyme; heat through.
Ladle soup into warm bowls. If desired, top with additional yogurt. Sprinkle with pepper. If desired, serve with crackers.

Per Serving: cal. (kcal) 448, Fat, total (g) 13, chol. (mg) 24, sat. fat (g) 6, carb. (g) 70, Monounsaturated fat (g) 4, Polyunsaturated fat (g) 2, Trans fatty acid (g) 0, fiber (g) 9, sugar (g) 30, pro. (g) 20, vit. A (IU) 9086.37, vit. C (mg) 83.85, Thiamin (mg) 0.25, Riboflavin (mg) 0.47, Niacin (mg) 2.76, Pyridoxine (Vit. B6) (mg) 0.37, Folate (µg) 68.54, Cobalamin (Vit. B12) (µg) 0.43, sodium (mg) 460, Potassium (mg) 828, calcium (mg) 302.9, iron (mg) 3.6, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 10:11 am   |  Permalink   |  0 Comments  |  Email

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