butternut squash soup

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Butternut Squash Soup

Mixed · ~1¼ hr · Serves 6 · about 1 cup each

Protein 2 g · Fiber 3 g · Calories 115

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Sodium about 340 mg per serving, about 15% of the 2,300 mg daily maximum

Ingredients

  • 2 cups cooked butternut squash (or canned)
  • 2 cups low-sodium vegetable broth (Pacific Foods Organic Low Sodium, or any low-sodium brand)
  • 1 medium onion, diced
  • 2 carrots, peeled and diced
  • ½ tsp baking soda
  • ½ tsp salt
  • 1 tsp cinnamon
  • ¼ tsp ground ginger
  • 1 cup canned coconut milk (mix well before measuring)

Directions

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  1. If roasting fresh squash: bake at 350°F about 45 minutes, until tender; cool, seed, and scoop out the flesh.
  2. In a saucepan, cook the onion, carrots, baking soda, and spices in the broth until soft.
  3. Let cool, then transfer to a blender with the squash and coconut milk; blend until smooth.
  4. Return to the pan or a slow cooker to warm.
Ingredient tip. When a recipe uses a packaged or processed food, choose a version with five or fewer ingredients on the label.
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Broth. Any broth labeled low sodium or unsalted works here. Pacific Foods Organic Low Sodium is the one we tested with; its carton lists 50 mg of sodium per cup for chicken, 140 mg for beef and 120 mg for vegetable, against roughly 860 mg a cup for regular broth. The brand is not the point; the label is. Low-sodium broth does taste thinner than salted, and that is the whole idea: salt at the end, where you can taste it, instead of at the start where the carton decided for you.

Per-serving values are approximate and vary with brand, variety, and preparation.