Butternut Squash and Pear Soup
Smooth, creamy and slightly sweet make this soup delicious any time of year.
Make a leftover lunch out of this creamy soup. Pack individual servings in a microwave safe container for quick re-heating. Make it a DASH lunch by including a whole grain roll, fresh green salad and a carton of lowfat yogurt.
1 pound 14 ounces butternut squash, frozen or fresh, 1-2 inch cubes
1 pound 8 ounces fresh pears, cored and cut into 1-2 inch cubes, skin on
2 tablespoons vegetable oil
¼ teaspoon salt
¼ teaspoon black pepper
2 tablespoons butter
1 large onion, thinly sliced
2 teaspoons ground ginger
32 ounces reduced sodium vegetable broth
8 ounces reduced fat sour cream
Preheat oven to 400 degrees
In a large bowl combine the butternut squash cubes with 1 tablespoon vegetable oil, 1/8 teaspoon salt and 1/8 teaspoon black pepper. Toss to coat and spread evenly on a lined sheet pan. Using the same bowl combine the pears with 1 tablespoon vegetable oil, 1/8 teaspoon salt and 1/8 teaspoon black pepper. Toss to coat and spread evenly on an additional lined sheet pan. Place the squash and pears in the preheated oven and roast until tender and caramelized on the bottom, about 20-30 minutes.
Meanwhile melt the butter in a large soup pot over medium heat. Add the sliced onion and sauté on medium low until softened and lightly caramelized, about 10 minutes. Add the ground ginger to the onions, stir, and heat through about 1 minute. Remove soup pot from heat and hold until squash and pears are roasted.
Add the roasted squash and pears to the soup pot with the onions, making sure to scrape in the browned bits from the sheet pans. Add the vegetable broth to the soup pot and stir. Place over medium high heat and bring to a low boil. Reduce heat to low and simmer, covered, for 10 minutes.
Puree the soup in batches in a blender, or using an immersion blender (stick blender), until very smooth. Return soup to a simmer. Stir in the reduced fat sour cream, check for seasoning and serve.
Per serving: 210 calories, 9 g total fat, 4 g saturated fat, 32 g carbohydrates, 3 g protein, 220 mg sodium, 6 g fiber.