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Dietitian's tip: Roasting squash intensifies its natural sweetness.
By Mayo Clinic staff
Serves 4
Ingredients
- 1 small butternut squash
- 2 teaspoons canola oil, divided
- 1 cup diced celery
- 1 1/2 cups diced yellow onion
- 1 1/2 cups spinach
- 2 cloves garlic, minced
- 1 cup diced carrot
- 4 cups unsalted vegetable stock
- 1 teaspoon sage
- 1/2 teaspoon nutmeg
- 1 teaspoon black pepper
Directions
Cut squash into half-inch pieces, put in a roasting pan and toss with 1 teaspoon of oil. Roast at 400 F for 40 minutes or until brown.
Add remaining oil to a large pot. Add vegetables and saute over medium heat until vegetables are lightly browned. Add stock, spices and squash to pot, and simmer for a few minutes.
Carefully puree soup with a stick blender, or process soup in batches in a blender or food processor. Return pureed soup to pot and bring back to a simmer. Serve.
Nutritional analysis per serving
| Serving size: About 2 cups | |||
| Calories | 195 | Sodium | 72 mg |
| Total fat | 3 g | Total carbohydrate | 38 g |
| Saturated fat | 0.5 g | Dietary fiber | 7.5 g |
| Trans fat | 0 g | Sugars | 0 g |
| Monounsaturated fat | 2 g | Protein | 4 g |
| Cholesterol | 0 mg | ||
Source: Created by the chefs at Mayo Clinic's Dan Abraham Healthy Living Center.
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