98 Cals 1.7 Protein 14.1 Carbs 4 Fats
PREP TIME:
10 mins
COOK TIME:
1 hr 30 mins
TOTAL TIME:
1 hr 40 mins
YIELD:5 SERVINGS
COURSE:Soup
CUISINE:Indian
Coconut milk, cumin, garam masala, curry powder and cilantro balance the sweetness of the roasted red kuri squash, creating this aromatic Indian inspired soup. Serve this with a piece of garlic naan and you have yourself a meal.
INGREDIENTS
4.25 – 4.5 lbs kuri red squash, I used 2
1 tsp coconut oil, or olive oil
1/2 tsp roasted cumin
1 3/4 tsp garam masala
2 1/4 tsp madras curry powder
1/2 medium onion, minced
2 shallots, minced
3 cloves garlic, minced
1 cup light coconut milk
4 cups fat free, low sodium vegetable or chicken broth
salt and fresh pepper to taste
1/4 cup chopped fresh cilantro
hot chili pepper, diced (optional)
INSTRUCTIONS
Heat the oven to 400°F.
Using a heavy, sharp knife, cut the squash into quarters.
Place on a baking sheet and bake for 1 hour.
When the squash is cooked and cool enough to handle, peel the skin away from the squash flesh.
This should make about 3 cups.
Add oil to a medium soup pot, on medium heat.
When oil is hot add onion, shallots, chili pepper (if using) and garlic; sauté on low heat until golden.
Add roasted cumin, masala and madras curry powder and mix well cooking another minute.
Add broth, light coconut milk, roasted kuri pumpkin and cook covered 20 – 25 minutes.
Remove cover and using an immersion blender, puree soup until smooth.
Season with salt and fresh pepper to taste and serve with fresh cilantro.
Calories: 98kcal, Carbohydrates: 14.1g, Protein: 1.7g, Fat: 4g, Saturated Fat: 0.2g, Sodium: 807.6mg, Fiber: 2.2g, Sugar: 1.6gBlue Smart Points:2Points +:3
Health & Nutrition
