Butternut Squash and Pear Soup

Egg-free
Heart-Healthy
High-Fiber
Low-Calorie
Low-Cholesterol
Low-Fat
Low-Sodium
Low-Sugar
Nut-free
Soy-free
Weight Management
Dish type
Appetizer
Serves
6
Ready in
50 minutes

Ingredients

  • 1 tbsp. canola oil
  • 1 medium sweet onion, chopped
  • 2 (20-oz.) pkg. frozen butternut squash
  • 2 medium pears, peeled, seeded and cut into chunks
  • 1 qt. low-sodium, fat-free chicken broth
  • 3/4 tsp. ground ginger
  • 1/2 cup half-and-half
  • Fat-free sour cream

Directions

Prep Time
15 minutes
Cook Time
35 minutes
Ready in
50 minutes
  1. In an 8-quart stockpot heat oil over medium heat. Add onion; cook 3 minutes or until soft. Add butternut squash and pears; cook 3 minutes or until squash and pears are softened.
  2. Add broth and ginger to pot. Bring to boiling; reduce heat and simmer 20 minutes or until squash is soft. Remove from heat and let cool slightly.
  3. Place half the squash mixture in a blender; blend until smooth and return to pot. Repeat with remaining squash mixture. Stir half-and-half into pot. Heat through. Ladle into a large serving bowl or individual soup bowls.
  4. To create a "web," spoon a small amount of sour cream in the center of the soup, and spoon 2 circles of sour cream around it. Using a toothpick, gently "drag" the sour cream from the center to the outside edge. Repeat, dragging to a total of 6 or 8 points on the outer circle.

Nutritional Information

Serving Size
1
Per Serving
Calories 132, Calories Fat 33, Total Fat 3g, Saturated Fat 1g, Cholesterol 6mg, Sodium 241mg, Carbohydrate 24g, Protein 3g
Serving Size1
Calories132
Calories Fat33
Calories (fat) extra25
Total Fat3g
Total Fat (extra)6
Saturated Fat1g
Saturated Fat (extra)6
Trans Fat0g
Cholesterol6mg
Cholesterol (extra)2
Sodium241mg
Sodium (extra)10
Potassium309mg
Carbohydrate24g
Carbohydrate (extra)8
Fiber5g
Fiber (extra)22
Sugars6g
Protein3g
Omega30g
Vitamin A4548IU
Vitamin A (extra)91
Vitamin C8mg
Vitamin C (extra)14
Iron0mg
Iron (extra)5