Roasted squash soup

Ingredients

• 1 small butternut squash, cut into half-inch pieces
• 2 teaspoons canola oil, divided
• 1 cup diced celery
• 1 1/2 cups diced yellow onion
• 1 1/2 cups spinach
• 2 cloves garlic, minced
• 1 cup diced carrot
• 4 cups unsalted vegetable stock
• 1 teaspoon sage
• 1/2 teaspoon nutmeg
• 1 teaspoon black pepper

Directions

Heat the oven to 400 F. In a roasting pan, toss squash with 1 teaspoon of oil. Roast for 40 minutes or until brown. Set aside.

In a large pot, add the remaining oil, celery, onion, spinach, garlic and carrot. Saute over medium heat until vegetables are lightly browned. Add stock, sage, nutmeg, pepper and roasted squash to the pot, and simmer for a few minutes.

Carefully puree soup with a stick blender, or process soup in batches in a blender or food processor. Return pureed soup to pot and bring back to a simmer. Serve.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 213
Total carbohydrate: 37 g
Cholesterol: 0 mg
Dietary fiber: 8 g
Monounsaturated fat: 3 g
Protein: 5 g
Saturated fat: 1 g
Serving size: About 2 cups
Sodium: 139 mg
Total fat: 5 g

DASH Eating Plan Servings

Fats and oils: 1
Vegetables: 3

Diabetes Meal Plan Choices

Fats: 1
Nonstarchy vegetables: 1
Starches: 2

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 2
Fats: 1
Vegetables: 1