Roasted Butternut Squash Soup with Apple Pear Compote
Serves 8 to 10
Puréed, roasted squash becomes naturally creamy without adding fat-laden dairy to this satisfying winter comfort food. (You can substitute pumpkin for butternut squash for equally delicious results.) The compote provides a dash of fruity flavor; pears should be firm but not overripe.
1 butternut squash (2 to 3 pounds)
1 tablespoon vegetable oil
1 large onion, coarsely chopped
1 large carrot, peeled and sliced into 1/4 -inch pieces
6 cups low-fat chicken or vegetable stock
2 tablespoons fresh sage, finely chopped
1. Preheat oven to 350 degrees.
2. Cut butternut squash in half and remove seeds with a large spoon. Place it cut side down on a lightly oiled baking sheet and bake for 40 to 50 minutes, or until the flesh is very soft.
3. While squash cooks, prepare the compote (instructions below).
4. Remove squash from oven, wait until it’s cool enough to handle, then scrape the flesh into a medium-size pot. Discard the skin. Add onion, carrot, and stock to the pot and simmer for 35 to 40 minutes. Remove from heat and let cool for 15 minutes.
5. Purée in a blender in small batches on high speed until all the soup is blended and smooth. Reheat the soup in the pot, adding fresh sage and salt and pepper to taste.
6. Serve with a dollop of Apple Pear Compote.
2 apples (Braeburn, Granny Smith, Royal Gala)
3 pears (Bosc, Bartlett, or Anjou)
1 cup apple juice
1/4 cup white wine vinegar
1/4 cup honey (or maple syrup)
1 teaspoon mustard seed
2 tablespoons minced ginger
1. Peel and dice apples and pears into half-inch cubes.
2. In a large sauté pan, heat 1/2 cup apple juice over medium high heat. Add apples and pears and sauté for 8 to 10 minutes or until fruit softens. Add remaining ingredients and apple juice and simmer on low until the liquid is barely visible. Remove from heat and place one heaping tablespoon in the middle of each bowl of soup. [Note: To reheat the compote, add a little apple juice.]
Suggested Wine: 2002 Gewurztraminer, Calliope, Okanagan Valley, B.C. (certified organic grapes)
75 calories, .42g fat, 15.3g carbohydrates, 3.5g protein