Golden Autumn Soup in Acorn Squash
A gold worth panning for, this golden soup is rich in B-carotene & other
carotenoids, which are important anti-oxidants in the body.
1 Tsp. Olive
oil
1 Small Onion, chopped
1 Medium Russet potato, peeled and diced
1
(16 oz.) can Mashed pumpkin
1 Tbsp. Dried parsley
2 Cups Vegetable
broth*
6 Acorn Squash
1 Cup Lite soy milk or 1% milk
2 Tbsp. Liquid
Butter Buds**
1/8 Tsp. Salt
Garnish: green onion and/or celery
sticks
In a 5 to 6-quart saucepan, sauté onions in oil over medium heat,
stirring occasionally, until onion is translucent (about 10
minutes).
Stir in potato, pumpkin, parsley, and vegetable broth; bring
mixture to a boil; reduce heat to low. Cover and simmer until vegetables are
tender when pierced (about 20 minutes). Stir often.
Cut tops off acorn squash and remove seeds. Place in a 9- by 13-inch
microwave-safe casserole dish; cover with vented plastic wrap. Microwave squash
on HIGH for 8 minutes or until squash is tender. Scoop out squash pulp, leaving
a 1/4-inch rim on shells. Add to soup mixture; blend well. Reserve squash
shells.
Puree soup mixture with an electric mixer until smooth. Stir in
milk, Butter Buds and salt. Stir on medium-high heat until hot. Ladle into
prepared acorn squash shells. Garnish with green onion slices and/or celery
leaves. Serves 6.
*Use home made vegetable broth or make a broth from
Bernard Jensens Natural Vegetable Seasoning (available at Loma Linda
Market).
**Mix 2 tsp. dry Butter Buds with 2 tablespoons of water.
Nutritional Information per Serving:
Calories:
140
Fat, gm: 1.6
Cholesterol, mg: 0
Sodium, mg: 102
Diabetic
Exchanges: 2 starch
Recipe Source: Susan Lewis, MPH, RD, Cardiac Dietitian, Loma Linda University Medical Center
Heart Healthy Food Sponsored by the Loma
Linda International Heart Institute
January 1998
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