Simple Fall Soup
by Alexa Sparkman, MA, RD, LD
Nutrition Contributor
Photo by: Brian Fitzsimmons
The weather has finally cooled down and it’s the perfect time for warm soup. Serve with fresh greens and toasted bread for a simple fall meal.
(with Anne Wilfong, RD, LD)
WHAT YOU NEED
6 cups butternut squash, peeled and diced into 1 inch cubes
2 tablespoons olive oil, divided
1 cup carrots, sliced thinly
3/4 cup leeks, white and pale green parts only, cut into 1/2 inch slices
2 cups low sodium chicken broth
1 cup 2% milk
1/2 teaspoon salt
1/2 teaspoon black pepper
HOW TO MAKE IT
[1] Preheat oven to 350 degrees.
[2] On a large baking sheet, toss butternut squash with 1 tablespoon olive oil and bake for approx. 25-30 minutes or until squash is tender.
[3] Heat remaining tablespoon of olive oil in large non-stick stockpot on medium heat. Add carrots and leeks and cook until tender.
[4] In a food processor, puree butternut squash, carrots and leeks while slowly adding chicken broth and milk. If needed, thin soup to desired thickness with additional broth. Add salt and pepper.
[5] Return soup to stockpot and reheat to simmer. Serve immediately.
Serving Size: 1 cup
NUTRITION FACTS
Calories 220
Protein 6 g
Carbs 34 g
Fat 8 g
Sodium 396 mg
Fiber 5 g
Price per serving: $2.90 | Restaurant Price: $5.00
Makes approximately 4 cups
Registered and licensed dietitians, Alexa Sparkman and Anne Wilfong, can provide reliable, objective nutrition information, separate facts from fads and translate the latest scientific findings into easy-to-understand nutrition information. For more information about their nutrition counseling practice, contact Alexa or Anne at 512.257.0898 or SparkmanNutrition.com
This recipe is brought to you by Whole Foods Market.
(with Anne Wilfong, RD, LD)
WHAT YOU NEED
6 cups butternut squash, peeled and diced into 1 inch cubes
2 tablespoons olive oil, divided
1 cup carrots, sliced thinly
3/4 cup leeks, white and pale green parts only, cut into 1/2 inch slices
2 cups low sodium chicken broth
1 cup 2% milk
1/2 teaspoon salt
1/2 teaspoon black pepper
HOW TO MAKE IT
[1] Preheat oven to 350 degrees.
[2] On a large baking sheet, toss butternut squash with 1 tablespoon olive oil and bake for approx. 25-30 minutes or until squash is tender.
[3] Heat remaining tablespoon of olive oil in large non-stick stockpot on medium heat. Add carrots and leeks and cook until tender.
[4] In a food processor, puree butternut squash, carrots and leeks while slowly adding chicken broth and milk. If needed, thin soup to desired thickness with additional broth. Add salt and pepper.
[5] Return soup to stockpot and reheat to simmer. Serve immediately.
Serving Size: 1 cup
NUTRITION FACTS
Calories 220
Protein 6 g
Carbs 34 g
Fat 8 g
Sodium 396 mg
Fiber 5 g
Price per serving: $2.90 | Restaurant Price: $5.00
Makes approximately 4 cups
Registered and licensed dietitians, Alexa Sparkman and Anne Wilfong, can provide reliable, objective nutrition information, separate facts from fads and translate the latest scientific findings into easy-to-understand nutrition information. For more information about their nutrition counseling practice, contact Alexa or Anne at 512.257.0898 or SparkmanNutrition.com
This recipe is brought to you by Whole Foods Market.
Eat More Green for Less Green, April 2009 Issue
2-Time Gold Medalist and Athletic Foodie: Garrett Weber-Gale, July 2009 Issue
Rip Esselstyn Wants You to Eat Your Vegetables, February 2009 Issue
