LF - golden autumn soup in acorn squash

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Golden Autumn Soup in Acorn Squash

 

Recipe By :Healthy Tomorrow 1998-Jan

Serving Size : 6 Preparation Time :0:00

Categories : Soups

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 Tsp. Olive oil

1 Small Onion -- chopped

1 Medium Russet potato -- peeled and diced

16 ounces canned pumpkin -- unseasoned

1 Tbsp. Dried parsley

2 Cups Vegetable broth

6 Acorn Squash

1 Cup Lite soy milk or 1% milk

2 teaspoons Butter Buds® -- mixed with

2 tablespoons water

1/8 Tsp. Salt

Garnish:

green onion -- and/or

celery sticks

 

In a 5 to 6-quart saucepan, sauté onions in oil over medium heat, stirring

occasionally, until onion is translucent (about 10 minutes).

 

Stir in potato, pumpkin, parsley, and vegetable broth; bring mixture to a boil;

reduce heat to low. Cover and simmer until vegetables are tender when pierced

(about 20 minutes). Stir often. Cut tops off acorn squash and remove seeds.

 

Place in a 9- by 13-inch microwave-safe casserole dish; cover with vented

plastic wrap. Microwave squash on HIGH for 8 minutes or until squash is tender.

Scoop out squash pulp, leaving a 1/4-inch rim on shells. Add to soup mixture;

blend well. Reserve squash shells.

 

Puree soup mixture with an electric mixer until smooth. Stir in milk, Butter

Buds and salt. Stir on medium-high heat until hot. Ladle into prepared acorn

squash shells. Garnish with green onion slices and/or celery leaves. Serves 6.

 

TIP - Use home made vegetable broth or make a broth from Bernard Jensens Natural

Vegetable Seasoning (available at Loma Linda Market).

 

Nutritional Information per Serving:

Calories: 140

Fat, gm: 1.6

Cholesterol, mg: 0

Sodium, mg: 102

Diabetic Exchanges: 2 starch

 

Recipe Source: Susan Lewis, MPH, RD, Cardiac Dietitian, Loma Linda University

Medical Center

 

Source:

" Loma Linda University Medical Center "

S(VegRecipes):

" Hanneman 2001-05-14 "

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Per Serving (excluding unknown items): 296 Calories; 3g Fat (8.7% calories from

fat); 8g Protein; 66g Carbohydrate; 10g Dietary Fiber; 2mg Cholesterol; 649mg

Sodium. Exchanges: 3 1/2 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Non-Fat

Milk; 1/2 Fat; 0 Other Carbohydrates.

 

NOTES : A gold worth panning for, this golden soup is rich in B-carotene & other

carotenoids, which are important anti-oxidants in the body.

 

Nutr. Assoc. : 0 0 0 0 0 0 0 4038 0 0 0 0 0 0

 

 

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