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Curried Squash and Sweet Potato Soup |
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Squash and sweet potatoes are both low-glycemic vegetables-that is, they raise your blood sugar level slowly so you stay full longer. To save time, try to find squash that's already peeled and cut. | 2 tsp vegetable oil | 3 1/4 cups chicken stock | | 1 tsp crushed fresh garlic | 1/2 tsp ground ginger | | 1 cup chopped onion | 1 tsp curry powder | | 1 cup sliced mushrooms | 2 Tbsp honey | | 1 1/2 cups peeled, seeded and cubed butternut squash | 1/4 cup 2 percent evaporated milk | | 1 1/2 cups chopped peeled sweet potato | 2 Tbsp low-fat yogurt or sour cream | | | 1/4 cup chopped cilantro or parsley |
- Spray a large non-stick saucepan with cooking oil, add the vegetable oil and place over medium-high heat. Add the garlic, onion and mushrooms and sauté until softened, approximately 5 minutes.
- Add the squash, sweet potato, stock, ginger and curry powder. Reduce the heat, cover and simmer for 20 minutes, or until the vegetables are tender.
- Transfer to a food processor and purée until creamy and smooth. Return to the saucepan. Stir in the honey and milk, blending well.
- Ladle into individual bowls and garnish each serving with a dollop of yogurt and a sprinkle of cilantro.
| Nutritional Analysis
per Serving | Calories | 188 | | Protein | 7 g | | Fat | 4 g | | Saturated Fat | 0.1 g | | Carbohydrates | 30 g | | Cholesterol | 2 mg | | Sodium | 200 mg | | Fiber | 4g |
Prep Time:15 minutes
Cook Time: 25 minutes
Make Ahead: Prepare up to 2 days in advance and refrigerate. Reheat over low heat, adding more stock if too thick. Serves 4 |
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