Curried Butternut Squash Soup

Ingredients

1 tablespoon canola oil

1 medium onion, chopped (about 2 cups)

2 cloves garlic, minced
1 (2 1/2-pound) butternut squash, peeled, seeded and cut into 1-inch cubes

6 cups low-sodium chicken broth
1 tablespoon plus 2 teaspoons curry powder
1/2 teaspoon salt, plus more, to taste
2 tablespoons honey
4 teaspoons plain low-fat yogurt, for garnish

Directions

Heat oil over medium heat in a 6-quart stockpot.

Add onions and garlic and saute until soft but not brown, about 6 to 7 minutes.

Add the butternut squash, broth, curry powder and salt and bring to a boil.

Reduce heat and simmer until squash is tender, about 12 to 15 minutes.

Remove from heat stir in honey and puree with an immersion blender or in batches in a blender until smooth.

Season with salt, to taste.

Ladle into serving bowls and add a dollop of yogurt.

Serves 4.

Nutritional Analysis (per 1.5 cup serving):

Calories: 295
Total fat: 6.5g
Saturated fat: 1g
Monounsaturated fat:
Polyunsaturated fat:
Cholesterol: 0mg
Sodium: 415mg
Carbohydrates: 56g
Protein: 11.5g
Fiber: 7.5g

Source: http://www.foodnetwork.com/recipes/ellie-krieger/curried-butternut-squash-soup-recipe/index.html

Tosca's Roasted Winter Vegetable Soup

Yields 10 one-cup servings  -  Cook Time: 1hour 30 minutes 

Ingredients:2 sweet potatoes
1 large squash (butternut, acorn, kombucha squash - any winter squash will do)
3 large purple onions
2 full heads of garlic, trimmed, but left intact
3 tbsp. of best-quality olive oil, divided
1 tbsp. of coconut butter (or coconut oil)
1 tsp. of sea salt
pinch of freshly ground black pepper
several sprigs of fresh rosemary
2 Tbsp. of fresh thyme
1.5L of low-sodium vegetable broth
2 Tbsp. of white vinegar
2 Tbsp. of pure maple syrup


Method:1. Preheat oven to 400'F for roasting. Place the racks to allow space for the garlic and onions to sit on the top rack and the squash and sweet potatoes to sit on the bottom rack.

2. Prepare two baking sheets by lining them with parchment paper.

3. Scrub the sweet potatoes, trimming any strings but otherwise leaving them intact. Prick in a few places with a fork. Set aside.

4. Split the squash in half with a heavy kitchen knife. Remove the seeds and string. (You can save the seeds for roasting at a different time if you wish-a yummy and nutritious snack)! With a fork, prick the rind of the squash in several places to allow for more even baking.

5. Place the squash cut side down on the baking sheet. Place the sweet potatoes on the baking sheet with the squash and put in the oven. Bake for one hour or until a knife inserted into the squash pierces easily. Check the oven during the last 15 minutes of baking in case the vegetables cook too quickly.

6. Remove from the oven and set aside to cool.

7. While the squash and sweet potatoes are cooking, peel and chop the onions in large chunks and place in a large bowl. Add 2 Tbsp. of olive oil, sea salt and pepper. Toss to coat the onions in the oil. Spread the onions on the baking sheet.

8. Prepare the garlic:

    Remove the papery skins and remove top points from the garlic head with a sharp knife. Drizzle remaining olive oil over each bulb. Wrap in tin foil and place on a baking sheet with onions. Place in the oven and bake for 20 minutes, checking carefully to make sure the onions don't burn. At this point turn the onions over, distribute the fresh herbs over top and return to the oven to continue baking for another 15 minutes or so.

9. Remove from heat and let cool. Keep the garlic tightly wrapped so it continues to soften.

10. Place the coconut oil into a large pot at a low-medium heat setting. Scoop the cooled flesh out of the baked squash and add to the pot. Remove the peel from the sweet potatoes and place the flesh in the pot with the squash. Add the onions with herb remnants to the pot (removing any charred onions). Unwrap the garlic and squeeze the softened garlic into the pot.

 Add the veggie stock, balsamic vinegar and maple syrup and bring the soup to a boil. Reduce the heat and, with an immersion blender, puree the mixture. Serve hot!

Nutritional Information (per one-cup serving):

Calories 154

Protein 22g

Carbs 18g

Fiber 1 g

Sodium 444mg

Sugar 7g

Butternut Squash and Roasted Red Pepper Soup

serves 6-8

1 tablespoon olive oil
1 large butternut squash (about 2 to 2 1/2 lbs), peeled, seeded and cubed
1 large onion, diced
2 celery stalks, diced
2 cloves of garlic, minced
2 roasted red peppers, diced (here is a great page of different options on how you can roast your own red peppers at home, I roasted mine on my stove top)
1 tablespoon fresh thyme, roughly chopped
1/4 teaspoon of crushed red pepper flakes
1 teaspoon kosher salt
7 cups low sodium vegetable broth
butternut squash seed oil (or olive oil) for drizzling



Heat oil in heavy large pot over medium-high heat. Add onions, celery and butternut squash and sauté until the onions and celery are tender, about 10 minutes. Add garlic and roasted red peppers; stir 1-2 minutes. Add thyme, salt and vegetable broth; bring to boil. Reduce heat; cover and simmer until squash is soft, about 45 minutes.

Purée with an immersion blender or in batches using a regular blender or food processor*, until smooth. Return puree to pot. Thin soup with more broth if desired. Ladle soup into bowls. Top each bowl with 1 tablespoon of the roasted red pepper purée and a light drizzle of butternut squash seed oil. Sprinkle with a pinch of fresh thyme.

* When puréeing hot soup in a blender or food processor, do so in small batches, filling the blender pitcher only about halfway. Put the lid on, but remove that small cap in the lid (if you have it) and hold the lid down tight with a towel, otherwise the steam will cause the lid to explode off, spewing hot liquid everywhere. This has never happened to me, but it can, so be careful.

Source: tasty Yummies

Roasted Red Pepper Pureevia Bon Appetit Magazine, November 2003



2 roasted red peppers (approximately 1 cup)
2-3 garlic cloves
1/2 tablespoon olive oil
1/4 teaspoon crushed red pepper flakes

Puree all ingredients in processor until smooth. Season with salt and pepper.

Spaghetti Squash with Chili

Makes: 4 servings

Prep: 20 minsBake: 45 mins to 50 minsCook: 350°F 10 min
ingredients

• 1
  2 pound spaghetti squash
• 8
  ounces lean ground beef
• 1/2
  cup chopped onion
• 1
  clove garlic, minced
• 1
  14 1/2 ounce can diced tomatoes and green chiles, undrained
• 1
  11 ounce can no-salt-added corn, drianed
• 1
  8 ounce can no-salt-added tomato sauce
• 2
  tablespoons no-salt-added tomato paste
• 2
  teaspoons chili powder
• 1/2
  teaspoon dried oregano, crushed
  Fresh oregano leaves (optional)

directions

1.Preheat oven to 350 degrees F. Halve the spaghetti squash lengthwise and remove seeds and membranes. Place squash halves, cut sides down, on a baking sheet. Bake for 45 to 50 minutes or until tender. Cool slightly. Using a fork, shred and separate the spaghetti squash into strands.

2.Meanwhile, for sauce: In a medium saucepan, cook ground beef, onion, and garlic until meat is brown and onion is tender. Drain off fat.

3.Stir in undrained tomatoes and green chiles, corn, tomato sauce, tomato paste, chili powder, and dried oregano. Bring to boiling; reduce heat. Simmer, uncovered, about 10 minutes or until desired consistency.

4.Serve meat sauce with spaghetti squash. If desired, sprinkle with fresh oregano.

from the test kitchen

• Tip Microwave Directions for Squash:Place one squash half, cut side down, in a microwave-safe baking dish with 1/4 cup water. Cover and microwave on 100 percent power (high) for 5 to 8 minutes or until tender; remove and keep warm. Repeat with second half. Continue as directed.

nutrition facts (Spaghetti Squash with Chili)

• Servings Per Recipe 4,
• Calories 326,
• Protein (gm) 16,
• Carbohydrate (gm) 38,
• Fat, total (gm) 13,
• Cholesterol (mg) 43,
• Saturated fat (gm) 5,
• Monosaturated fat (gm) 5,
• Polyunsaturated fat (gm) 1,
• Dietary Fiber, total (gm) 6,
• Sugar, total (gm) 11,
• Vitamin A (IU) 1118,
• Vitamin C (mg) 25,
• Thiamin (mg) 0,
• Riboflavin (mg) 0,
• Niacin (mg) 6,
• Pyridoxine (Vit. B6) (mg) 1,
• Folate (µg) 36,
• Cobalamin (Vit. B12) (µg) 1,
• Sodium (mg) 395,
• Potassium (mg) 1083,
• Calcium (DV %) 101,
• Iron (DV %) 3,
• Percent Daily Values are based on a 2,000 calorie die

Oh My Gosh, Spaghetti Squash- with kale, chickpeas, & hazelnuts

Ingredients:

1 spaghetti squash
1 bunch kale
1 ½ cups cooked chickpeas (or 1 can)
3 cloves garlic
olive oil
sea salt
pinch crushed chilies
¾ cup toasted hazelnuts
Pecorino Romano (hard sheep’s milk cheese)

Directions:

1. Preheat oven to 400°F.
2. Prepare the spaghetti squash by cutting it in half lengthwise, removing the seeds, rubbing the inside of each half with a drizzle of olive oil, then seasoning with salt and pepper. Place face down on a lined baking tray and place in the oven – cook for about 45 minutes.
3. While the squash is baking, prepare the rest of the filling. Wash kale well and remove the tough center rib of each leaf. Roughly chop kale into small pieces.
4. Heat oil, ghee, or butter in a frying pan, then add minced garlic, crushed chilies to taste, and a pinch of sea salt. Cook 2 minutes until fragrant, then add chopped kale and cook until the leaves are bright green and just starting to lose structure. Throw in the chickpeas and cook just to warm. Remove from heat.
5. Remove squash form the oven when it is cooked through. Using a fork, scrape out the insides, which will pull away from the shell in strands, like spaghetti (whoa). Place all strands in a bowl, and toss with the kale and chickpea mixture. At this point you can either serve it from the bowl, or mix it everything together and place back in one half of the empty squash shells for a beautiful presentation. Sprinkle with chopped toasted hazelnuts and shaved Pecorino Romano. Enjoy.

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