Winter Squash Soup

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squash soupu updated version

Daylight savings started last week and I’m dreading the daily afternoon plunge into darkness that comes far too soon and well before I am ready for it.  Right now as I ponder my computer it’s a beautiful fall afternoon, and the crisp air and dappling sunshine on the trees outside start me thinking about savory comfort food like winter squash soup.  Winter squash is high in vitamins A and C. Vitamin A is important for our vision and helps promote healthy growth of tissue and cells. Vitamin C helps in the production of collagen and helps with our immune system.  Easy to make, this soup can join you for lunch  during a relaxed fall weekend, travels well to work in a microwave-safe glass bowl, or is a great stand-in for dinner along with some crusty whole grain bread, a few cubes of hearty cheese and a green side salad.

Winter Squash Soup

squash soupu cropped

spray canola oil
3-4 winter squash -butternut,
acorn, etc.
2 onions – choppped
2 cloves garlic – minced
1 quart low-sodium vegetable broth
1/2 cup apple cider
1 tsp nutmeg
salt/pepper to taste

Preheat oven to 350 degrees.  Spray baking sheet with canola oil. Cut winter squash in half and place, cut side down, on baking sheet. Bake for 45 minutes or until soft.  Spray large saucepan with canola oil, saute onions and garlic for 3-5 minutes.  Add squash flesh to the pan with the rest of the ingredients.  Simmer for 10-15 minutes.  Blend mixture in food processor or blender until smooth.  Reheat on stove top and adjust seasonings as needed. Serve with a dollop of nonfat Greek yogurt.

If you are in a hurry, you can cook the squash in the microwave.  Cut it in half, scoop out the seeds, and place it cut side down in a glass microwave-safe bowl.  Cover loosely with microwave safe wrap and cook on high for approximately 10-15 minutes until soft.  You will lose some of the flavor that you get when you roast the squash in the oven, however, it will cut total prep time to under 30 minutes.

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Barbara Spalding RDN Culinary Dietitian

Hi, I am

Barbara Spalding MS, RDN, Culinary Dietitian

As a dietitian and world traveler, I love bold flavors — in food and in life. 14 years ago, I fell down the rabbit hole into Breast Cancer Wonderland. Since then, I’ve learned to cook differently while savoring the pleasures of food and companionship. I’ve built a resilient new life and a bold new kitchen. Let me show you the flavors of the world.
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Winter Squash Soup
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Course
Course Soups, Vegetarian
Cuisine
Cuisine American
Servings
Servings
Course
Course Soups, Vegetarian
Cuisine
Cuisine American
Servings
Servings
Votes: 0
Rating: 0
You:
Rate this recipe!

3 Comments

  1. Washington, DC on November 14, 2013 at 9:04 pm

    ..I’ve been seeing alot of posts featuring squash soup. I may have to try this soon. Definitely love squash. So I imagine this is delicious!

    • barbara spalding on November 14, 2013 at 10:16 pm

      Thanks so much for stopping by. Let me know what you think if you try out the recipe.

  2. LFFL on November 22, 2013 at 5:08 am

    What a great wintertime dish.

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