Curried Squash and Sweet Potato Soup

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.

1. 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.

2. 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.

3. Transfer to a food processor and purée until creamy and smooth. Return to the saucepan. Stir in the honey and milk, blending well.

4. Ladle into individual bowls and garnish each serving with a dollop of yogurt and a sprinkle of cilantro.

2 tsp vegetable oil
1 tsp crushed fresh garlic
1 cup chopped onion
1 cup sliced mushrooms
1 1/2 cups peeled, seeded and cubed butternut squash
1 1/2 cups chopped peeled sweet potato
3 1/4 cups chicken stock
1/2 tsp ground ginger
1 tsp curry powder
2 Tbsp honey
1/4 cup 2 percent evaporated milk
2 Tbsp low-fat yogurt or sour cream
1/4 cup chopped cilantro or parsley

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