Lower Fat Acorn Squash Soup

Preparation:  15 min. Cooking: 30 min. Total: 45 min.
Recipe photo
  • 2 acorn squash , cut in half lengthwise and seeds removed
  • 1 Quart vegetable broth
  • 1/4 tsp ground nutmeg
  • 1 1/4 Cup evaporated skim milk
  • 1/2 Cup cool herb croutons
Scrape all pulp from squash and discard shell. Combine with stock in a heavy saucepan over medium high heat. Bring to a boil. Reduce heat to medium low and simmer 30 minutes or until mixture is reduced to about 3 normal cup . Remove from heat. Transfer squash mixture to a blender or food processor. Add remaining ingredients, except croutons. Season with salt and pepper to taste and pur'ee. Serve with croutons.
Calories
180 Cal
Fat
1.3 g
Carbs
38 g
Protein
8.3 g
Fiber
3.5 g
Sugar
11 g
Cholesterol
3.6 mg
Sodium
1100 mg


Nutrients

Fiber     3.5 g
Fat     1.3 g
Sugar     11 g
Carbs     38 g
Protein     8.3 g
Calories     180 Cal

Fats

Fat, Poly     0.2 g
Fat, Mono     0.5 g
Fat, Sat     0.4 g
Fat, Trans     0 g
Fat, Percent     6.6 %

Vitamins

Vitamin, K     0.4 mcg     0.3 %
Vitamin, A     1600 IU     54 %
Vitamin, B12     0.2 mcg     8.3 %
Niacin     1.9 mg     12 %
Riboflavin     0.3 mg     22 %
Vitamin, C     25 mg     27 %
Vitamin, D     64 IU     11 %
Vitamin, B6     0.4 mg     24 %
Vitamin, E     0 mg     0.1 %
Panto, Acid     1.5 mg     30 %
Choline     21 mg     3.8 %
Thiamin     0.4 mg     30 %

Minerals

Calcium     310 mcg     31 %
Phosphorus     240 mg     34 %
Magnesium     93 mg     22 %
Copper     0.2 mcg     18 %
Fluoride     6.8 mcg     170 %
Zinc     1.1 mg     9.5 %
Cholesterol     3.6 mg     0.4 %
Sodium     1100 mg     73 %
Selenium     4.5 mcg     8.2 %
Manganese     0.4 mg     5.6 %
Potassium     1000 mg     22 %
Iron     1.9 mg     24 %