This recipe is very healthy and utilizes mostly root vegetables and slow roasting to give the consumer a variety of flavors. The soup is great for sustenance when you are sick. Also, this recipe is great for babies, old people or someone who can only eat soft foods. Squash is also a great way to boost skin health and contains over four times your recommended daily amount of Vitamin A. Carrots on the other hand are great sources of fiber and potassium.
Prep Time: 25 minutes
Roasting Time: 15-20 minutes
Yield: 3 servings
Nonstick cooking spray
1½ cups peeled butternut
squash cut into ½-inch pieces
1 cup carrots cut into
1⁄3 cup leek (white portion)
or white onion cut into
2 6-inch sprigs fresh rosemary,
cut into 1½-inch pieces
1 14-ounce can reduced sodium
1 tablespoon half-and-half
Reduced-fat or fat-free
sour cream (optional)
1. Preheat oven to 450° F. Lightly coat large roasting pan with nonstick spray. Combine squash, carrots, leek and rosemary in a single layer in pan. Lightly spray
vegetables with nonstick spray.
2. Roast vegetables for 15 to 20 minutes or until they are tender and leek begins to brown, stirring once or twice during roasting. Remove and discard rosemary.
3. Transfer half of the vegetables to a blender or food processor. Add half of the broth. Cover; blend until almost smooth. Transfer mixture to medium saucepan. Repeat with remaining vegetables and broth.
4. Stir in half-and-half. Heat soup over medium heat until warm. Garnish with sour cream and additional sprigs of rosemary.
|Per Serving (¾ cup, without sour cream):
calories: 70; 10 calories from fat
total fat: 1 g; 0 g saturated fat, 0 g trans fat
cholesterol: 0 mg; sodium: 330 mg
carbohydrates: 16 g; fiber: 3 g; sugars: 5 g
protein: 2 g; vitamins: vitamin A (340% DV),
vitamin C (35% DV); minerals: calcium (6% DV),
iron (6% DV)
exchanges: 3 vegetable