Healthy Soup
This soup is surprisingly quick and easy to make and full of vitamins and
antioxidants, especially beta-carotene which helps to protect the cells in the
body from free radical damage and strengthen the immune system. It is the
perfect soup for the autumn season as many types of squash are available this
time of year.
Ingredients
Makes about 6 servings
1 large sweet onion, diced
4 small or 3 large cloves of garlic,
minced
1 small butternut squash, peeled, seeded and diced (about 4 cups)
1
sweet potato or yam, peeled and diced (about 2 cups)
3 medium carrots, peeled
and diced (about 1 1/2 cups)
2 parsnips, peeled and diced (about 1 cup)
1
teaspoon poultry seasoning
1 teaspoon pumpkin pie spice
1/4 teaspoon
ground cinnamon
1/4 teaspoon ground allspice
1/4 teaspoon ground
ginger
1 quart (32 ounces) low-sodium vegetable stock
1 1/2 cup
unsweetened nondairy milk (soy, almond or rice)
1-2 teaspoons sea salt (or to
taste)
Freshly ground black pepper
Optional garnishes: Minced fresh
chives, croutons made from raisin toast and/or a dash of freshly grated cinnamon
or nutmeg.
Directions
In a large Dutch oven, sauté onion in 2 tablespoons of water over medium heat
until slightly golden, soft and translucent. Add more water, 2 tablespoons at a
time to prevent sticking. Add garlic and cook for another minute. Do not let
garlic brown.
Add squash, sweet potato, carrots, parsnips, poultry seasoning, pumpkin pie
spice, cinnamon, allspice, ground ginger and vegetable stock, increase heat to
high and cover. When pot begins to boil, reduce heat to a simmer and cook for 20
minutes or until vegetables are tender.
Puree soup in batches in a blender or with an immersion blender.
Stir in nondairy milk, sea salt and freshly ground black pepper, warming
through and adjusting seasonings to taste. If you prefer bisque a little
thinner, simply thin out with a little water.
Garnish with options above and serve.
Nutrition Information | Per
serving (1/6 recipe):
calories: 156; fat: 1.2 g; saturated fat: 0.2 g;
calories from fat: 6.4%; cholesterol: 0 mg; protein: 4.7 g; carbohydrates: 35 g;
sugar: 14.1 g; fiber: 5.7 g; sodium: 566 mg; calcium: 172 mg; iron: 2.1 mg;
vitamin C: 30 mg; beta-carotene: 11761 mcg; vitamin E: 2.5 mg
Recipe by Food for Life instructor, Emily
Webber