Photo: Cala
Low-Fat Butternut Squash Soup
10 ingredients
Serves 4.
openrecipes
Smooth as velvet, this soup, right down to its dry-sautéed mushroom garnish, shows how good low-fat cooking can be. The addition of a sweet apple and orange juice concentrate heightens the flavorful, deep orange-yellow flesh of the butternut squash. The soup is packed with vitamins and phytochemicals, and is perfect for everyone, including vegetarians.
Estimated Nutrition (whole recipe, rough)
235
Calories
6g
Protein
1g
Fat
56g
Carbs
Counts 8 of 9 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Apple | 1 medium (182g) | 95 |
| Orange | 1 medium (131g) | 62 |
| Onion | 1 medium (110g) | 44 |
| Mushroom | 1/2 cup sliced (35g) | 15 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Salt | 1 tsp (6g) | 0 |
| Pumpkin | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 butternut squash, about 1 1/4 lb.
- 1 Fuji apple, peeled, cored and diced
- 2 shallots, chopped
- 2 cups low-sodium, fat-free vegetable broth
- 1/2 tsp. dried oregano
- Pinch of cayenne pepper
- 2 Tbs. thawed, frozen orange juice concentrate
- 1/4 tsp. kosher salt, or more, to taste
- Freshly ground black pepper, to taste
- 2 large portobello mushrooms, stemmed, brushed clean and cut into 1-inch cubes
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By williamssonoma ·
Recipe sourced from
openrecipes