Vitamin-Rich Butternut Squash Soup

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Vitamin-Rich Butternut Squash Soup


Protein, vitamins A, C and E, B vitamins boost your baby’s cell, brain and nervous system development, and vitamin C helps your immunity.

Easy and healthy with only two steps. You can prepare this in a slow cooker or Instant Pot as well. The fresh cilantro, nuts, and seeds add extra flavor and crunch. You can also add diced tomato, cucumber, or radishes to the soup. To save time, use peeled and cut-up fresh butternut squash. This soup keeps refrigerated for five days. It can be frozen for up to one month.

Serves 6 to 8 (makes about 8 1/2 cups)
2 tablespoons olive oil
1 medium-size onion, chopped
2 tablespoons minced fresh ginger
11/4 pounds peeled and cut-up butternut squash (4 cups)
1/3 cup dried apricots
5 cups stock, any kind
1/2 teaspoon salt, or to taste
1 teaspoon ground ginger (optional)
1/4 cup chopped fresh cilantro
1/4 cup pumpkin or sunflower seeds
1/2 cup chopped walnuts

Heat the olive oil in a 6-quart saucepan over medium heat. Add the onions and fresh ginger and sauté for 3 minutes. Add the squash, apricots, stock, salt, and ground ginger, if using. Bring to a boil, then lower the heat and simmer for 10 to 15 minutes, or until the squash and carrots are tender.

Remove the soup from the heat and allow to cool slightly, then puree in batches. Return the pureed soup to the rinsed-out saucepan and reheat over medium-high heat just until the soup reaches a boil. Adjust the consistency by adding more water, if needed. Adjust the seasoning and garnish with the cilantro, seeds, and nuts.

Complete meal ideas
Green salad or vegetable (Quick Romaine and Avocado Salad)
Whole wheat bread or roll
Reduced-fat milk or yogurt
Fresh fruit

Complete meal ideas and tips for diabetes
Green salad or vegetable (Quick Romaine and Avocado Salad)
Whole wheat bread or roll, 1 CARB
Reduced-fat milk or unsweetened yogurt, 1 CARB

Approximate nutritional information: 1 cup soup
Calories: 293 cals; Protein: 11 g; Carbohydrates: 30 g; Fat: 16 g; Fiber: 6 g; Sodium: 617 mg; Vitamin A: 15,556 IU; Vitamin C: 24 mg; Vitamin E: 3 mg; B16: .4 mg; Niacin: 7 mg; Copper: .5 mg; Magnesium: 109 mg; Manganese: 1 mg; 2 CARBS

Source: Eating for Pregnancy: Your Essential Month-by-Month Nutrition Guide and Cookbook