South African Butternut Squash Soup
Nutritional Info
- Servings Per Recipe: 8
- Amount Per Serving
- Calories: 184.3
- Total Fat: 12.1 g
- Cholesterol: 16.2 mg
- Sodium: 139.9 mg
- Total Carbs: 21.2 g
- Dietary Fiber: 3.2 g
- Protein: 1.9 g
View full nutritional breakdown of South African Butternut Squash Soup calories by ingredient
Number of Servings: 8
Ingredients
-
Butternut Squash, 3 cup, cubes
Brown Sugar, 3 tsp packed
Honey, 2 tbsp
Butter, unsalted, 4 tbsp
Banana, fresh, 1 medium (7" to 7-7/8" long)
Onions, raw, .5 medium (2-1/2" dia)
Carrots, raw, 1 large (7-1/4" to 8-1/2" long)
Celery, raw, 1 stalk, medium (7-1/2" - 8" long)
Garlic, 2 clove
Curry powder, 1 tsp
Nutmeg, ground, .25 tsp
Cinnamon, ground, .25 tsp
*Light Coconut Milk, 1 cup
Swanson Chicken Broth 99% Fat Free, 1 cup
*ground Coriander seed, .25 tsp
juice of 1 lime
kosher salt and black pepper to taste
cilantro, pumpkin seeds for garnish
Directions
Sprinkle diced squash with brown sugar, honey and 2 tablespoons of butter and roast in a 350 degree oven until carmelized and soft to the touch, about 20 minutes; roast the unpeeled banana in the oven at the same time.
Melt the other 2 tablespoons of butter in a large saucepan on medium low heat and sweat the onions, celery and carrot for a few minutes until tender and onion is translucent. Add the garlic, curry powder, coriander, nutmeg and cinnamon and cook slowly for a few more minutes.
Remove banana from its skin, slice and add it with the butternut and its juices to the pan, along with the coconut milk and chicken (or vegetable) broth. Simmer until hot. Remove from heat and ladle soup into blender in small batches. Blend soup in a blender until smooth, or use an immersion blender. Adjust consistency desired with more broth if necessary.
Add fresh cilantro, lime juice, salt and pepper to taste. Blend again until smooth and if you want a very delicate soup pass the soup through a chinois or household strainer using a rubber spatula to press the soup through the strainer.
The soup should be served hot, so return to stovetop and gently reheat if necessary. Pour soup into bowls and garnish with a drizzle of pumpkin seed oil, a few toasted pumpkin seeds and a sprig of fresh cilantro.
Number of Servings: 8
Recipe submitted by SparkPeople user MAPLIBRARIAN.
Melt the other 2 tablespoons of butter in a large saucepan on medium low heat and sweat the onions, celery and carrot for a few minutes until tender and onion is translucent. Add the garlic, curry powder, coriander, nutmeg and cinnamon and cook slowly for a few more minutes.
Remove banana from its skin, slice and add it with the butternut and its juices to the pan, along with the coconut milk and chicken (or vegetable) broth. Simmer until hot. Remove from heat and ladle soup into blender in small batches. Blend soup in a blender until smooth, or use an immersion blender. Adjust consistency desired with more broth if necessary.
Add fresh cilantro, lime juice, salt and pepper to taste. Blend again until smooth and if you want a very delicate soup pass the soup through a chinois or household strainer using a rubber spatula to press the soup through the strainer.
The soup should be served hot, so return to stovetop and gently reheat if necessary. Pour soup into bowls and garnish with a drizzle of pumpkin seed oil, a few toasted pumpkin seeds and a sprig of fresh cilantro.
Number of Servings: 8
Recipe submitted by SparkPeople user MAPLIBRARIAN.