Warm, healthy and delicious this creamy, thick pumpkin-butternut squash soup is an autumn favorite. The added Florida Orange Juice (FLOJ) provides a tart flavor and a creamy texture, as well as a variety of nutrients.
Pumpkin and butternut squash contribute vitamin A and the antioxidant beta carotene which help promote eye health; both also provide potassium. When combined with fortified FLOJ — which supplies vitamin D, calcium and potassium — the nutrients work together to help regulate blood pressure.
SERVING SIZE: 1 cup
PREP TIME: 10 minutes
COOKING TIME: 40 minutes
1 cup Florida Orange Juice (fortified with calcium and vitamin D)
¾ cup leek, washed and chopped (~1 medium leek)
1 tablespoon olive oil (15 milliliters)
2 cups peeled and chopped butternut squash
1 cup cored, chopped apple (1 medium apple)
1 cup cored, chopped pear (1 medium pear)
3 1/3 cups pumpkin puree (29-ounce can)
3 tablespoons flour
1 teaspoon salt
1 ½ teaspoons curry powder
⅛ teaspoon ground cloves
⅛ teaspoon ground nutmeg
¼ teaspoon white or black pepper
6 cups low sodium chicken broth
½ cup unsweetened almond or coconut milk
1 ½ cups fat-free evaporated milk (12-ounce can)
¼ cup unsalted pumpkin seeds
Chop leek in food processor. Sauté in large pot with olive oil, until brown approximately 3-5 minutes. Chop apple, pear, and butternut squash in a food processor. Add to pot and sauté 5 minutes longer; add pumpkin and mix. Add flour, salt, curry powder, cloves, nutmeg and white pepper. Cook an additional 5 minutes until flavors combine. Add broth, FLOJ and milks. Bring to a boil and cook for approximately 20 minutes until squash is tender. Season with additional salt or pepper if needed. Puree with an immersion blender or alternately in a blender. Serve topped with pumpkin seeds and orange zest. Note: This soup thickens overnight so when reheating, add additional broth or water if desired.
NUTRITION PER SERVING: CALORIES 151; TOTAL FAT 4g; SAT. FAT 1g; CHOL. 1mg; SODIUM 308mg; CARB. 24g; FIBER 4g; SUGARS 12g; PROTEIN 8g; POTASSIUM 570mg; PHOSPHORUS 192mg