South of the Border Squash Soup
By Fruits & Veggies - More Matters
A delightful way to eat butternut squash.

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  • Prep Time: 45-60 minutes
Category: Appetizers, Dips & Salsa
Serves: 8
Cups of Fruits & Vegetables per Serving: 1
Think Variety; Think Color: Red, Yellow/Orange, White, Green

Ingredients

2 Tbs. margarine or butter
2 medium onions, chopped
1/2 cup(s) (1 medium) carrot, chopped
2 clove(s) garlic, chopped
2 1/2 lb(s) (1) butternut squash, peeled, seeded, and cubed
2 jalapeño peppers, seeded and chopped
5 cup(s) low-sodium chicken broth
1 cup(s) tomato puree
Salt
Black pepper, freshly ground
Lime wedges, for serving

Directions

In a large saucepan, melt the margarine over medium heat.

Add the onions, carrot, and garlic and cook for 3 minutes.

Cover the pan. Reduce the heat to low and cook for 3 or 4 minutes longer, or until the vegetables are soft.

Stir in the butternut squash, jalapeños, chicken broth, and tomato puree.

Bring to a simmer; cook for 30 minutes.

Mash the squash to a chunky puree with a potato masher or the back of a spoon.

Season to taste with salt and black pepper.

Ladle into bowls and pass lime wedges separately to be squeezed into each bowl of soup.

Each serving provides: An excellent source of vitamin A and vitamin C, and a good source of folate, magnesium, potassium and fiber.  

Nutritional Information

  • Calories:    128
  • Carbohydrates:    24g
  • Total Fat:    3.1g
  • Cholesterol:    3mg
  • Saturated Fat:    0.5g
  • Dietary Fiber:     4g
  • % of Calories from Fat:    20%
  • Sodium:    465 mg
  • Protein:    4g
  • Recipe Credit
  • Recipe courtesy of Produce for Better Health Foundation (PBH). This recipe meets PBH and Center for Disease Control and Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.

 

 

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