A Heart-Healthy Recipe from the National Heart, Lung, and Blood Institute
Prep time: 10 minutes
Cook time: 20 minutes
Total time: 30 minutes
Number of Servings: 4
This quick-to-fix soup is bursting with warm-you-up-flavor—serve with a crisp green salad and crusty whole-wheat bread
- 2 boxes (16 oz each) frozen pureed winter (butternut) squash
- 2 medium apples (try Golden Delicious or Gala)
- 1 Tbsp olive oil
- 1/2 tsp pumpkin pie spice
- 2 cans (12 oz each) fat-free evaporated milk
- 1/4 tsp salt
- 1/8 tsp ground black pepper
- Place the frozen squash in a microwave-safe dish. Cover loosely. Defrost in the microwave on medium power for 5–10 minutes, until mostly thawed.
- Meanwhile, peel then shred the apples using a grater or food processor, or peel and finely chop apples into thin strips. Set aside 1/4 cup.
- Warm oil in a 4-quart saucepan over medium heat. Add all but 1/4 cup of the apples. Cook and stir until apples soften, about 5 minutes.
- Stir in thawed squash and pumpkin pie spice.
- Add the evaporated milk about 1/2 cup at a time, stirring after each addition.
- Season with salt and pepper.
- Cook and stir over high heat just until soup is about to boil.
- Ladle into individual soup bowls. Top each with a tablespoon of the unused apples. Sprinkle with additional pumpkin pie spice, if desired.
Tip: For chunkier soup, try two bags (14 oz each) frozen diced butternut squash. Or, cut a fresh butternut into small chunks, and place in a microwave-safe dish covered with 1 inch of water. Microwave on high for 5–10 minutes, or until squash is tender and can be easily pierced with a fork. Remove skin. Place squash in blender until desired consistency.