Autumn Soup

Serving Size: 1 1/2 cups | Serves: 6

Ingredients:

  • 1 butternut squash
  • 1 tablespoon canola or olive oil
  • 1 cup diced onion
  • 2 cups sliced apples
  • 4 cups reduced-sodium chicken broth
  • 4 ounces Neufchatel cheese, cubed

Instructions:

  1. Prick squash skin 6–8 times. Microwave for 5 minutes.
  2. When the skin is cool enough to touch, cut off the top and bottom of the squash. Peel and cut in half lengthwise. Scoop out seeds. Cut squash into cubes.
  3. Heat oil in a large saucepan over medium high heat. Add onion. Cook for 5 minutes.
  4. Add squash, apples, and chicken broth. Heat to boiling and then reduce heat to medium low. Cover and cook for 25 minutes until squash and apples are tender.
  5. Blend soup until smooth using a blender.
  6. Return soup to saucepan and add cheese. Cook and whisk until cheese is smooth.

Nutrient information per serving:

210 calories, 7 g total fat, 2.5 g saturated fat, 0 g trans fat, 15 mg cholesterol, 440 mg sodium, 35 g total carbohydrate, 6 g fiber, 12 g sugar, 6 g protein

Bowl of soup with vegetables, fruit, and milk

This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more information, recipes, and videos, visit Spend Smart. Eat Smart. (spendsmart.extension.iastate.edu).

Leave a Reply

Your email address will not be published. Required fields are marked *

Subscribe to Words on Wellness

Enter your email address:

Delivered by FeedBurner

Categories