Sweet and Spicy Squash and Apple Soup

By • November 3, 2011 1 Comments

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Author Notes: You know the phrase- “when life hands you lemons, make lemonade”? Well when you've just gone apple picking and wind up with pounds of apples, a few pumpkins and some delicious kabocha... make soup. Ok, the phrase may not be nearly as catchy but it works. This soup was great for a few reasons- nothing tastes better than farm fresh produce (especially when you pick it yourself), and the sweetness of both the apples and the kabocha squash marry perfectly with the kick from the cayenne.
As a healthful cook with a masters in nutrition, I do the nutrient breakdown for each of my recipes. 1 cup (each serving) of this velvety soup is 150 calories, 6 grams of fat, 3 grams of protein, 21 grams of carbohydrates and 4 grams of fiber! Enjoy with a satisfied tummy and peace of mind.
thecrunchycarrot

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Serves 6-8

  • 1/4 cup (or 1/2 stick) unsalted butter
  • 1 large onion, finely chopped
  • 4 large garlic cloves, minced
  • 3 cups 1 inch peeled pieces of pumpkin (1 lb)
  • 2-3 granny smith apples, peeled, cored and chopped
  • 1/2 teaspoon cayenne pepper
  • 1 1/2 teaspoons ground cumin
  • 1/2 teaspoon ground ginger
  • 44 ounces low sodium chicken broth
  • 1 1/4 teaspoons minced thyme
  • 1/8 cup nonfat greek yogurt
  1. Heat the butter in a large stock pot over medium-high heat until it is completely melted and starts to bubble. Saute onions until semi translucent, about 5 minutes; stir in garlic and sauté another 2 minutes. Toss in kabocha squash, pumpkin, apple, cayenne, cumin, ginger and cinnamon. Stir to coat and sauté for a few minutes more.
  2. Add chicken broth, and minced thyme. Season with salt and pepper. Bring a boil, then simmer for 20-30 minutes until squash and pumpkin are soft. Remove from heat.
  3. Allow to cool completely, then working in batches puree in a blender until smooth. Once the soup is pureed, transfer to serving dish and whisk in greek yogurt gradually until you’ve created a homogenous mixture (make sure the soup is completely cooled, otherwise the yogurt will curdle). Reheat prior to serving. Enjoy!!

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