Healthy Recipes: Baja Butternut Squash Soup
بازده: 10 وعده، هر وعده حدود 3/4 فنجان
خدمات: 10
زمان آماده سازی: 45 دقیقه
زمان کل: 1 hour 20 minutes
برای پیشرفت: Cover and refrigerate the soup for up to 3 days.
توضیحات دستور غذا:
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.
مواد لازم دستور غذا:
- 1 1/2 pounds (1 small to medium) butternut or other winter squash
- 1 teaspoon canola oil
- 2 stalks celery, chopped
- 1 small onion, diced
- 1 carrot, chopped
- 1 teaspoon ground cumin
- 1/4-1/2 teaspoon ground chipotle chile (see Note)
- 1/8 teaspoon ground cloves
- 6 cups vegetable broth
- 1 teaspoon sea salt
- 1/4 teaspoon freshly ground pepper
- 1/2 cup nonfat plain yogurt
- 2 tablespoons snipped fresh chives or chopped parsley
مراحل دستور غذا:
- Preheat oven to 350°F.
- 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.
- 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.
- 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).
نکات و نکات دستور غذا:
Note: Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle can be found in the specialty-spice section of most supermarkets.
دستور غذا:
در هر وعده: 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
پاداش تغذیه: Vitamin A (160% daily value), Vitamin A (20% dv).
