SparkPeople Advertisers Keep the Site Free
Be the first to
rate this recipe!
Create a Recipe Makeover

Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 175.0
  • Total Fat: 1.8 g
  • Cholesterol: 3.8 mg
  • Sodium: 212.7 mg
  • Total Carbs: 39.4 g
  • Dietary Fiber: 8.9 g
  • Protein: 4.9 g

View full nutritional breakdown of agassifan butternut veggie soup calories by ingredient
Report Inappropriate Recipe

agassifan butternut veggie soup

Submitted by: AGASSIFAN

Introduction

I use a food processor, so I shred all my veggies...if you don't have one, cube the veggies. You will just have to increase the simmer time by 10-15 minutes. If you must, you may peel the carrots, apples, and potato...but I don't.

The spices and the balsamic vinegar are key to keeping this recipe low sodium, low fat and really tasty. I like a thick soup, so I simmer it down after pureeing, but you have to be careful not to burn the reduced soup.

This soup is packed with potassium, Vitamin A, and a massive amount of other vitamins.

Serve with a sprinkle of chopped nuts or parmesan cheese.
I use a food processor, so I shred all my veggies...if you don't have one, cube the veggies. You will just have to increase the simmer time by 10-15 minutes. If you must, you may peel the carrots, apples, and potato...but I don't.

The spices and the balsamic vinegar are key to keeping this recipe low sodium, low fat and really tasty. I like a thick soup, so I simmer it down after pureeing, but you have to be careful not to burn the reduced soup.

This soup is packed with potassium, Vitamin A, and a massive amount of other vitamins.

Serve with a sprinkle of chopped nuts or parmesan cheese.

Number of Servings: 8

Ingredients

    2 medium butternut squash, peeled & shredded
    1 large onion, peeled, quartered and shredded
    2 large carrots, washed, trimmed and shredded
    3 apples, washed, cored and shredded
    1 large sweet potato, washed and shredded
    1/2 cup real bacon bits (omit if you want vegetarian or REALLY low fat, and add smoked paprika or cumin instead)
    1 Tbsp dried red pepper flakes (black pepper may be substituted, but you need spice for this soup)
    6 cloves garlic, peeled & chopped
    2 Tbsp ground ginger
    1 Tbsp dried basil
    1 Tbsp pumpkin pie spice
    2 tsp kosher salt
    2-4 Tbsp Balsamic vinegar (to taste)
    water to just barely cover veggies in pot

Directions

Add onion, butternut squash, carrots, apples, sweet potato, bacon bits, garlic and red pepper flakes to a large pot and just barely cover the veggies with water. Bring to a simmer and cook for 30-40 minutes (until veggies are very tender).

Add the rest of the spices and the vinegar and puree soup using a stick blender or a regular blender (be CAREFUL blending hot liquids in a stand-up blender...never fill it more than 1/2 full and cover the top with a kitchen towel before hitting the start button...blend soup on its LOWEST setting).

Simmer the soup over low heat, stirring often, if you want it to be thicker.

Make this soup your own...adjust spices as needed or add other vegetables...adding fresh ginger (just before pureeing), really makes this soup POP. Unbelievably nutritious soup (and low salt and low fat in my version).

Makes 8 (1.5 cup servings) for only 175 calories.

Number of Servings: 8

Recipe submitted by SparkPeople user AGASSIFAN.






Great Stories from around the Web


Rate This Recipe