Curried Butternut Squash Bisque
Author: 
Recipe type: Soups and Stews
Prep time: 
Cook time: 
Total time: 
Serves: 6
 
This is a spicy smooth soup. It is wonderful for lunch, but imagine it as one of your vegetables for dinner! Substitute vegetable broth for the chicken if you prefer. Low calorie; Low fat; Make ahead.
Ingredients
  • 2 teaspoons vegetable oil
  • 2 onions, chopped
  • 3 cloves garlic, minced
  • 1 tablespoon curry powder
  • ½ teaspoon ground cumin
  • 6 cups de-fatted reduced-sodium chicken stock
  • 1 cup apple cider
  • ½ cup white rice
  • 2 lbs. butternut squash, peeled, seeded and cubed
  • Salt & freshly ground black pepper to taste
  • ½ cup plain nonfat yogurt
  • 2 tablespoons skim milk
Instructions
  1. In a heavy soup pot, heat oil over medium heat.
  2. Add onions and garlic; saute for 2 to 3 minutes, or until slightly softened.
  3. Stir in curry and cumin and cook for 1 minute.
  4. Add chicken stock, cider, rice and squash; bring to a boil. Reduce heat to low and cover the pan; simmer for 30 to 40 minutes, or until the squash is tender.
  5. Pour the mixture through a strainer set over a large bowl.
  6. Puree the solids in a food processor or blender until very smooth.
  7. Return the puree and liquid to the saucepan.
  8. To serve, heat the soup gently and season with salt and pepper.
  9. In a small bowl, stir together yogurt and milk.
  10. Ladle the soup into bowls, and add a dollop of the yogurt mixture. Draw the tip of a knife or a toothpick through the yogurt to make decorative swirls.
  11. (The soup can be prepared ahead and stored, covered, in the refrigerator for up to 2 days.)
Nutrition Information
Calories: 107 Fat: 2g Saturated fat: 0g Carbohydrates: 22g Sodium: 163mg Fiber: 1g Protein: 4g
Recipe by Defeat Diabetes Foundation at http://www.defeatdiabetes.org/curried-butternut-squash-bisque/