Soup can be a great comfort when the wind is howling outside your door. But
commercially made soups are often high in salt and highly processed. Here is a soup
that is healthy and can be made at home.
1 tablespoon (T) extra-virgin olive oil
4 garlic cloves, chopped
1/2 onion, chopped
2–3 T fresh ginger, chopped
1/2 teaspoon (t) black pepper
1/2 t ground cumin
1/2 t ground cinnamon
5 cups (C) cubed and peeled butternut squash
3 C lower-sodium vegetable broth
2 C water
6 T plain nonfat yogurt
Heat oil in medium stockpot over medium-high heat. Add garlic, onion and ginger, and sauté for 2–3 minutes. Stir in pepper, cumin and cinnamon, and sauté for an additional 30 seconds. Add squash, broth and water, and bring to boil. Reduce heat, and simmer for 10–15 minutes, until squash is tender.
In blender or food processor, purée soup in several batches until smooth in consistency. Top each bowl with 1 T of yogurt prior to serving. Makes 6 servings.
Per serving: 140 calories; 3 grams (g) fat; 5 g protein; 30 g carbs; 4 g fiber; 0 milligrams (mg) cholesterol; 250 mg sodium.