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Apple Butternut Squash Soup
Speed: Variable to High
Time: 5-6 minutes
| 3 cups (420 g) butternut squash, peeled, seeded, and cubed |
| 1 tablespoon olive oil |
| 1/4 small onion |
| 1/2 garlic clove, peeled |
| 10.5 ounces (315 ml) low sodium vegetable, chicken, or beef broth |
| 1/4 cup (30 g) whole wheat flour |
| 1/4 teaspoon thyme |
| 1/8 teaspoon salt |
| 1 large apple, quartered |
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1. Steam squash in a steamer or microwave. Saute onion and garlic in oil until onion is clear and tender. Set aside.
2. Place chicken broth, flour, thyme, salt and into the Vitamix container and secure the lid.
3. Select Variable 1.
4. Turn machine on and quickly increase speed to Variable 10, then to High.
5. Blend for 5-6 minutes or until mixture starts to thicken.
6. Reduce speed to Variable 5 and remove the lid plug.
7. Carefully add squash, onion mixture and apple to the Vitamix container and replace the lid plug.
8. Increase speed to Variable 10, then to High.
9. Blend for an additional 30 seconds. Serve immediately. |
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| Note: Serve with sour cream or yogurt. |
| Health Classification: Diabetic Friendly, Low Carb, Low Sodium, Low Cholesterol, Heart Healthy, Vegetarian, Vegan | | |
Nutrition Facts
Serving Size 1 cup (240 ml) |
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| Amount Per Serving |
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| Calories 114 |
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| % Daily Value* |
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| Total Fat 3g |
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| Saturated Fat 1g |
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| Cholesterol 0mg |
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| Sodium 81mg |
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| Potassium 420mg |
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| Total Carbohydrate 21g |
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| Dietary Fiber 3g |
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| Sugars 6g |
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| Protein 3g |
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| Vitamin A 178% |
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Vitamin C 22% |
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| Calcium 5% |
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Iron 6% |
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*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on you calorie needs:
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Calories: |
2000 |
2500 |
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| Total Fat |
Less than |
65g |
80g |
| Sat Fat |
Less than |
20g |
25g |
| Cholesterol |
Less than |
300mg |
300mg |
| Sodium |
Less than |
2,400mg |
2,400mg |
| Total Carbohydrate |
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300g |
375g |
| Dietary Fiber |
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25g |
30g |
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| Calories per gram: |
| Fat 9 |
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Carbohydrate 4 |
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Protein 4 |
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