pumpkin-soup

Healthy Holiday Recipes: Roasted Pumpkin-Apple Soup

By

With the holidays fast approaching, it’s sometimes difficult to find healthy foods to prepare. The experts from UPMC BodyChangers, a weight loss and support group program, recommend that eating healthy around the holidays is important to maintaining your overall health and weight loss goals. Vicki March, MD, co-director of UPMC BodyChangers, offers the tips on how to prepare delicious roasted pumpkin apple soup.

“This is a great meal to serve around the holidays,” says Dr. March. “The rich pumpkin and apple taste goes together great on a cold winter today, plus, it provides a lot of nutritious value.”

Follow These Steps to Prepare:

INGREDIENTS

  • 4 pounds pie pumpkin or butternut squash, peeled, seeded and cut into 2-inch chunks (see Tip)
  • 4 large sweet-tart apples, such as Empire, Cameo or Braeburn, unpeeled, cored and cut into eighths
  • 1/4 cup extra-virgin olive oil
  • 1 1/4 teaspoons salt, divided
  • 1/4 teaspoon freshly ground pepper
  • 1 tablespoon chopped fresh sage
  • 6 cups reduced-sodium chicken broth or vegetable broth
  • 1/3 cup chopped hazelnuts, toasted (see Tip)
  • 2 tablespoons hazelnut oil

PREPARATION

  1. Preheat oven to 450°F.
  2. Toss pumpkin (or squash), apples, olive oil, 1 teaspoon salt and pepper in a large bowl. Spread evenly on a large rimmed baking sheet. Roast, stirring once, for 30 minutes. Stir in sage and continue roasting until tender and starting to brown, 15 to 20 minutes more.
  3. Transfer about one-third of the pumpkin (or squash) and apples to a blender along with 2 cups broth. Puree until smooth. Transfer to a Dutch oven and repeat for two more batches. Season with the remaining 1/4 teaspoon salt and heat through over medium-low heat, stirring constantly to prevent splattering, for about 6 minutes. Serve each portion topped with hazelnuts and a drizzle of hazelnut oil.

 Nutrition info per serving:

  • Calories: 180
  • Fat: 9 grams
  • Cholesterol: 0 milligrams

Makes about:

12 servings, about 1 cup each

Total time:

30 minutes

Source: Eatwell.com