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Apple Butternut Squash Soup
Speed: Variable to High
Time: 5 to 6 minutes
| 3 cups butternut squash, peeled, seeded, and cubed |
| 1 (200 g) large apple, quartered |
| 1 tablespoon olive oil |
| 1/4 (18 g) small onion |
| 1/2 clove garlic |
| 1/4 cup whole wheat flour |
| 1/4 teaspoon thyme |
| 1/8 teaspoon salt |
| 10.5 ounces (315 mL) low sodium vegetable, chicken, or beef broth |
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Steam squash in steamer or microwave. Saute onion and garlic in butter until onion is clear and tender. Set Aside.
Place flour, thyme, salt and chicken broth in the Vita-Mix container and secure the lid. Select VARIABLE 1. Turn on machine and quickly increase speed to VARIABLE 10; then to HIGH. Blend for 5 to 6 minutes or until mixture starts to thicken.
Remove the lid plug and carefully add squash, apple and onion mixture. Replace the lid plug. Run for 30 seconds. Serve immediately. |
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| Note: Serve with sour cream or yogurt. |
| Health Classification: 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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