This Tasty Butternut Zucchini Apple Soup is a Comfort Food Favorite. With only 77 Calories and Under a Gram of Fat per Serving it’s a Healthy Recipe too.
With all the rich holiday food at this time of year, we were looking for something that’s satisfying but low in fat.
Soup is a great comfort food during the winter — and apples and squash are in season now at your local vegetable market — so we pulled out this classic recipe from Sarah Schlesinger’s classic cookbook 500 Fat-Free Recipes.
We love this soup and it would be a great dish to bring to a holiday meal. The recipe makes six one cup servings. According to Sarah, this recipe has 1 g Protein, 0 g Cholesterol, 0.4 g Fat, 15 g Carbs, 2 g Dietary Fiber and 27 mg Sodium. (To keep in perspective, 1 teaspoon salt = 2,300 mg Sodium.)
Sarah suggests microwaving the butternut squash in the microwave on high for one minute to soften it slightly, making it easier to cut.
Here is the shopping list:
|Dry Sherry||1/2 cup|
|Onion||1/2 cup, chopped|
|Garlic||1 clove, minced|
|Ginger Root||1 tablespoon, grated|
|Non Fat Chicken or Veg Broth||1 cup|
|Apple Juice||1 cup|
|Butternut Squash||1 cup, peeled and cubed|
|Zucchini||2 cups, cubed|
|Apple||1 whole apple, peeled, cored, chopped|
|Coriander, Ground||1/2 teaspoon|
|Nutmeg, Ground||1/2 teaspoon|
|Cumin, Ground||1/4 teaspoon|
|Lemon Juice||1 tablespoon|
To prepare the soup, plan on about 20 minutes for prepping the ingredients and a cooking time of 35 minutes.
|Warm dry sherry in a heavy soup pot over medium heat.
Add onion, garlic and ginger root.
Cook and stir over medium heat for 5 minutes or until lightly browned.
|Add broth, apple juice, butternut squash, zucchini, apple, coriander, nutmeg, cumin and cinnamon. Simmer for 25 minutes.|
|Place in a food processor or blender and puree. Return to pot, stir in lemon juice, and heat for 5 minutes or until warmed through.|
Healthy Recipe — Cooking Up Variations on a Theme
As we saw with our basic rice and beans recipe, you can alter the spices in a recipe and get a great healthy recipe variation. Here, Sarah suggests making a curry version by substituting 1 tablespoon curry powder and not adding the coriander, nutmeg, cumin and cinnamon. Another idea: Add 1/2 cup cooked rice during the last step. Or you can use two cups of broth (delete the apple juice) and add a cup of buttermilk after you puree the soup.
Protein Companion Suggestion
To make sure you have enough protein in your meal (as a rough guide you need around 20% of your calories from protein), you’ll want to serve this soup (which has 1 g protein per serving) with a higher protein dish. Sarah suggests her Egg Salad Sandwich Supreme. We’ve included this recipe as well. It’s made with all egg whites, which reduces the amount of cholesterol and fat in whole eggs.