Autumn Squash Bisque with Ginger

Sep 24 2014

Get cozy and warm up with this creamy squash soup in the autumn months.
Recipe adapted from OSU Extension Service, foodhero.org.

Serves 5

Dietitian's Tip: 

This recipe is a great source of important nutrients such as vitamin A and dietary fiber. Vitamin A is critical for vision and supports cell growth; fiber improves bowel health and helps to lower cholesterol. To save time in the future, double the recipe and freeze half for another meal or as individual servings.

Ingredients: 

2 teaspoons vegetable oil
2 cups sliced onions
2 pounds winter squash, peeled, seeded, and cut into 2-inch cubes (4 generous cups)
2 pears, peeled, cored, and diced, or 1 can (15 ounces) sliced pears in juice, drained and chopped
2 cloves garlic, peeled and crushed
2 tablespoons coarsely chopped, peeled fresh ginger, or 1 teaspoon powdered ginger
½ teaspoon thyme
4 cups low-sodium chicken or vegetable broth
1 cup water
1 tablespoon lemon juice
½ cup plain nonfat yogurt 

Preparation: 

Heat oil in a large pot over medium heat. Add onions and cook, stirring constantly until softened, 3 to 4 minutes. Add squash, pears, garlic, ginger and thyme; cook, stirring, for 1 minute.

Add broth and water; bring to a simmer. Reduce heat to low, cover, and simmer until squash is tender, 35-45 minutes.

Puree soup, in batches if necessary, in a food processor or blender. (If using a blender, follow manufacturer’s directions for pureeing hot liquids.) Return soup to pot and heat through. Stir in lemon juice.

Garnish each serving with a spoonful of yogurt. Refrigerate leftovers within 2 hours. 

Nutrition Information: 

Per serving: 173 calories, 2 g total fat, 0 g saturated fat, 38 g carbohydrates, 4 g protein, 7 g fiber, 143 mg sodium, 833 mg potassium, 39 mg magnesium, 140 mg calcium