Microwave Curried Butternut Squash Soup
Macros / Serving Size
Protein 8 g | Fat 5 g | Carbs 22 g
% Calories of Macros / Serving Size
Calories 149 | Protein 18 % | Fat 29 % | Carbs 53 %
Nutrients / Serving Size
Fiber 4 g | Sodium 388 mg | Sat. Fat 1 g
Ingredients (serves 4)
- 1 tbsp. olive or canola oil
- 3 ¼ cup butter nut squash flesh, peeled and diced (see notes)
- 1 large white onion, chopped
- 2 garlic cloves, minced
- 1 tbsp. dried curry or amount to taste
- Dash of dried red pepper flakes (optional)
- ½ tsp. salt
- 32 oz. low sodium broth
- ½ cup nonfat evaporated milk or nut milk
- 1 tbsp. maple syrup or honey (optional)
- nonfat Greek yogurt (optional)
- black pepper to taste (optional)
Directions
- In a very large microwave-safe dish, place the diced squash, onions, and garlic. In another bowl, whisk together 2 cups of the broth with the oil and spices. Pour this mixture over the squash and gently toss. Cover and microwave on high for 8-10 minutes or until the squash is tender.
- Carefully remove the cooked squash from the microwave, pour into a blender and add the milk. This may need to be done in batches.
- In the same dish the squash was cooked in, add the remaining broth and honey or maple syrup (if using) cover and microwave for one minute.
- Gently transfer the pureed squash to the heated broth and gently whisk together. Serve immediately.
Notes
- Add the curry one tsp. at time and taste test to match desired tasted preference.
- A 2 ½ pound whole butternut squash should yield enough flesh called for in this recipe. If there is not enough, decrease the broth by 1/3 cup.
- This soup can be prepared on the stove top using a very large pot. Just sauté the onions in the oil, add the squash, spices, and liquids, and then simmer for 15 minutes (until the squash is fork tender). Use an immersion mixer or blender to puree and then add the honey or maple syrup.
- Serve by topping with a little dollop of nonfat plan Greek yogurt.
- Add a little more salt and some black pepper to taste.
- After the squash has been pureed, fold in some cooked shredded chicken breast or any lean meat to increase the protein content.
- Nutrition analysis is based on the use of nonfat evaporated milk, 1 tbsp. of curry powder, and low-sodium canned chicken broth. The analysis excludes all optional ingredients.