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Healthy Recipes: Baja Butternut Squash Soup


ምርት፡ 10 servings, about 3/4 cup each

አገልግሎቶች፡- 10

የዝግጅት ጊዜ፡- 45 ደቂቃዎች

ጠቅላላ ጊዜ፡- 1 hour 20 minutes

ወደፊት ለመስራት፡- Cover and refrigerate the soup for up to 3 days.

የምግብ አዘገጃጀት መግለጫ፡-

This silky-smooth butternut soup gets a hit of spice from chipotle, cloves and cumin. Adapted from Chef Jesús González, Chef of La Cocina Que Canta at Rancho La Puerta.

የምግብ አዘገጃጀት ንጥረ ነገሮች:

  1. 1 1/2 pounds (1 small to medium) butternut or other winter squash
  2. 1 teaspoon canola oil
  3. 2 stalks celery, chopped
  4. 1 small onion, diced
  5. 1 carrot, chopped
  6. 1 teaspoon ground cumin
  7. 1/4-1/2 teaspoon ground chipotle chile (see Note)
  8. 1/8 teaspoon ground cloves
  9. 6 cups vegetable broth
  10. 1 teaspoon sea salt
  11. 1/4 የሻይ ማንኪያ አዲስ የተፈጨ ፔፐር
  12. 1/2 cup nonfat plain yogurt
  13. 2 tablespoons snipped fresh chives or chopped parsley

የምግብ አዘገጃጀት ደረጃዎች፡-

  1. Preheat oven to 350°F.
  2. Cut squash in half and seed. Place the halves on a baking sheet, cut-side down. Bake until tender when pierced with a knife, 45 minutes to 1 hour. Scoop out flesh when cool enough to handle.
  3. Heat oil in a large saucepan over medium heat. Add celery, onion and carrot and stir to coat. Cover, reduce heat to medium-low and cook, stirring frequently, until soft, 8 to 10 minutes. Stir in the squash flesh, cumin, chipotle to taste and cloves. Add broth and simmer, covered, until the vegetables are very tender, 20 to 25 minutes.
  4. Puree the soup with an immersion blender or a regular blender (in batches) until smooth. (Use caution when pureeing hot liquids.) Season with salt and pepper. Garnish with a drizzle of yogurt and sprinkle of chives (or parsley).

የምግብ አዘገጃጀት ምክሮች እና ማስታወሻዎች፡-

Note: Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle can be found in the specialty-spice section of most supermarkets.

የምግብ አዘገጃጀት አመጋገብ:

በእያንዳንዱ አገልግሎት፡ 60 calories; 1 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 12 g carbohydrate; 2 g protein; 3 g fiber; 768 mg sodium; 249 mg potassium

የተመጣጠነ ምግብ ጉርሻ; Vitamin A (160% daily value), Vitamin A (20% dv).

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