Speed: Variable to High
Time: 5 to 6 minutes

Ingredients

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

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.

Note: Serve with sour cream or yogurt.

Health Classification: Low Carb, Low Sodium, Low Cholesterol, Heart Healthy, Vegetarian, Vegan

Meal Type: Soups

Nutrition Facts Serving Size 1 cup (240 mL) Amount Per Serving Calories 114   % Daily Value* Total Fat 3g Saturated Fat 1g Cholesterol 0mg Sodium 81mg Potassium 420mg Total Carbohydrate 21g Dietary Fiber 3g Sugars 6g   Protein 3g   Vitamin A 178% Vitamin C 22% Calcium 5% Iron 6% *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on you calorie needs:   Calories: 2000 2500 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   300g 375g Dietary Fiber   25g 30g Calories per gram: Fat 9 Carbohydrate 4 Protein 4