Health libraryBack to health library
Creamy squash soup with shredded apples
Makes 4 servings.
2 boxes (16 ounces each) frozen pureed winter (butternut) squash
2 medium apples (try Golden Delicious or Gala)
1 tablespoon olive oil
1/2 teaspoon pumpkin pie spice
2 cans (12 ounces each) fat-free evaporated milk
1/4 teaspoon salt
1/8 teaspoon ground black pepper
- Place the frozen squash in a microwave-safe dish. Cover loosely. Defrost in the microwave on medium power for 5 to 10 minutes, until mostly thawed.
- Meanwhile, peel then shred the apples using a grater or food processor, or peel and finely chop apples into thin strips. Set aside 1/4 cup.
- Warm oil in a 4-quart saucepan over medium heat. Add all but 1/4 cup of the apples. Cook and stir until apples soften, about 5 minutes.
- Stir in thawed squash and pumpkin pie spice.
- Add the evaporated milk about 1/2 cup at a time, stirring after each addition.
- Season with salt and pepper.
- Cook and stir over high heat just until soup is about to boil.
- Ladle into individual soup bowls. Top each with a tablespoon of the unused apples. Sprinkle with additional pumpkin pie spice, if desired.
Tip: For chunkier soup, try two bags (14 ounces each) frozen diced butternut squash. Or cut a fresh butternut squash into small chunks, and place in a microwave-safe dish covered with 1 inch of water. Microwave on high for 5 to 10 minutes or until squash is tender and can be easily pierced with a fork. Remove skin. Place squash in blender until desired consistency.
Serving size: 1½ cups. Amount per serving: 334 calories, 4g total fat (1g saturated fat), 7mg cholesterol, 62g carbohydrates, 18g protein, 5g dietary fiber, 370mg sodium, 1,142mg potassium.