Butternut Squash and Pumpkin Soup
- 11 Servings
- 100 Calories per Serving
This is a great make-ahead course for big holiday dinners when timing is everything. You can make the soup just to the point you are supposed to add the yogurt; Cover and refrigerate. Then, just before serving, gently reheat, whisking often just until heated through. Remove from heat; whisk in yoghurt and serve.
Ingredient List
- 1 medium butternut squash
- 3 tablespoons olive oil
- 1 medium onion, chopped
- 1/4 teaspoon ground nutmeg
- 1 teaspoon ground cinnamon
- 1/4 teaspoon ground cloves
- 4 cups chicken broth
- 2 tablespoons packed light brown sugar
- 1 cup canned pumpkin (not pumpkin pie mix)
- 1 cup from 1 tub Mountain High™ Original Plain Whole Milk Yoghurt
- Additional Mountain High™ Original Plain Whole Milk Yoghurt for garnish, if desired
Preparation
- Pierce squash with knife in several places to allow steam to escape. Place on paper towel. Microwave uncovered 5 minutes or until squash feels warm to the touch. Cut in half; remove seeds. Arrange halves in microwavable dish. Microwave uncovered 5 to 8 minutes longer or until tender.
- Meanwhile, heat olive oil in Dutch oven over medium heat. Cook and stir onions in oil until soft, about 10 minutes; stir in 1 cup of the chicken broth.
- When squash is cool enough to handle, remove and discard peel. Cut up squash; stir into onions. Stir in nutmeg, cinnamon and cloves.
- In blender, cover and puree squash mixture in small batches. Return squash mixture to Dutch oven. Stir in brown sugar and remaining chicken broth. Heat to boiling; reduce heat.
- Whisk in pumpkin until soup is smooth. Let simmer uncovered for 15 minutes. Remove from heat and whisk in yoghurt. Serve in warmed cups or bowls, garnished with a dollop of additional yoghurt. (To make swirls as in photo, randomly spoon tiny dollops of yoghurt over top of soup. Swirl gently with tip of knife.)
Tips
- Feel free to use Mountain High™ Plain Low Fat Yoghurt instead of Mountain High™ Original Plain Whole Milk Yoghurt, if you'd like.
Nutrition Information
Servings: 11
Serving size: 1 Serving
Amount per serving (Calories ): 100
| Food component / Nutrient | Amount | % Daily Value* |
|---|---|---|
| Total Fat | 5g | 7% |
| Saturated Fat | 1g | 5% |
| Trans Fat | 0g | % Value not available |
| Cholesterol | 0mg | 0% |
| Sodium | 390mg | 16% |
| Total Carbohydrate | 11g | 4% |
| Dietary Fiber | 1g | 5% |
| Soluble Fiber | 0g | % Value not available |
| Sugars | 6g | % Value not available |
| Protein | 3g | % Value not available |
| Vitamin D | Value not available | 0% |
| Vitamin E | Value not available | 6% |
| Calcium | Value not available | 6% |
| Iron | Value not available | 4% |
| Potassium | 270mg | 8% |
| Thiamin | Value not available | 2% |
| Riboflavin | Value not available | 2% |
| Niacin | Value not available | 8% |
| Vitamin B6 | Value not available | 4% |
| Vitamin B12 | Value not available | 0% |
| Pantothenic Acid | Value not available | 2% |
| Phosphorus | Value not available | 4% |
| Magnesium | Value not available | 4% |
| Zinc | Value not available | 0% |
| Manganese | Value not available | 10% |
| Selenium | Value not available | 0% |
| Copper | Value not available | 4% |
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. | ||
Exchanges
- Starch ½,
- Fruit 0,
- Other Carbohydrate 0,
- Skim Milk 0,
- Low-Fat Milk 0,
- Milk 0,
- Vegetable ½,
- Very Lean Meat 0,
- Lean Meat 0,
- Medium-Fat Meat 0,
- High-Fat Meat 0,
- Fat 1,
- Fruits 0c,
- Vegetables ¼c,
- Grains 0oz-eq,
- Meat & Beans 0oz-eq,
- Dairy 0c,
- Fats & Oils 1tsp
Carbohydrate Choice
- Choices per serving1
