Squash Soup

This soup is a variation of HH Butternut Squash Soup only in that I've used 2 different kinds of squash instead of butternut squash which is what the original recipe calls for. It's a perfect low calorie and very delicious fall meal. You can eat huge bowls of it and never gain weight as it doesn't have a drop of fat in it. 

Adapted from: Happy Herbivore - Butternut Squash Soup

Prep Time: 20 min (with pre-roasted squash)

Ingredients (Serves 2):

1. 1 Medium Acorn Squash (~1 cup cooked flesh)
2. 1 Medium Carnival Squash (~ 2 cups cooked flesh)
3. 4 cups Water or Home-made Vegetable Broth
4. 1-2 tsp Cumin Powder
5. 1 tbsp Penzey's Curry Powder
6. Salt and Pepper, to taste
7. 2 tbsp Tofutti Cream Cheese (optional)

Directions:

I usually roast squash the day I buy them and often roast multiple different varieties at the same time. To roast, preheat oven to 375 ° F. Wash squash well and using a sharp knife and a steady hand slice each squash in half. Using a spoon, remove all seeds and strings from the hollow center set aside. Place each half, cut-side-down, on a cookie sheet or an oven safe baking dish and and bake for 45-60 minutes, until a pin inserted into the flesh glides in and out easily with minimal pressure. Some caramelization around the bottom is normal and will only add to the flavor of this soup.  A good sign is when the skin starts to sag or becomes much darker in color. Remove from oven, allow to cool and scoop out flesh into a tupperware container if saving for later. If making the soup immediately, transfer to a blender). I use a stick blender so I just transfer to my cooking pot. Once roasted, the flesh can be frozen until ready to use or stored refrigerated for 2-3 days.  To the pot, add vegetable broth and spices and blend using an immersion blender until smooth. Continue to gently heat on the stove over low heat, until bubbly. Add salt to taste and stir in some tofutti cream cheese to add a creamy texture (I don't always use this but for guests it adds that extra decadence). Serve hot with freshly cracked black pepper. Yum!

Nutrition Facts (Per Serving)*: Calories 116 (Fat Calories 31)
Total Fat 3.5 g; Carbohydrates 20.4 g; Fiber 3.7 g; Sugars 4.1 g; Protein 3.2 g

* Nutrition facts are provided for the water option as vegetable broth calorie content can vary.

If you liked this recipe, be sure to check out my Recipe Index for more Whole-Food, Plant-Based, No-Added-Oil recipes. You can also like Rugrat Chow! on Facebook. Thanks!

Dijon Roasted Carnival Squash

In my quest to try new veggies this year, I think my favorite season so far is Fall. My husband however, is convinced that I'm going to eat all the decorations - since I'm trying as many new kinds of squash. Today's variety is Carnival Squash - New Veggie #47. 

Dijon Roasted Carnival Squash

Prep Time: 50 min, including roasting.

Ingredients:

1. 1 Carnival Squash 
2. 2 tbsp Dijon Mustard
3. 1 tbsp Maple Syrup
4. 1 tbsp Low-Sodium Soy Sauce
5. 1 tsp Thyme leaves

Directions:

Preheat oven to 350 F. Wash and dry the outside of the squash. Using a sharp knife, cut the squash into 2 halves from the stem to the bottom. Remove the seeds and other fleshy material from the hollow part. Place cut side down in an oven-safe dish, with a thin layer of water and roast until a pin inserted into the thickest part glides in smoothly. The one I had today (about 5 inches in diameter) took ~35 min. 

In a small bowl, mix Dijon mustard, maple syrup and soy sauce. Once the Squash is tender, turn face up, brush liberally with the prepared sauce and return to the oven for 15 min. Once during this time, remove the squash and spread the sauce all around again. 

Bake until dry. Let sit for 5 minutes, and then slice into wedges. Garnish with fresh thyme leaves and freshly cracked pepper. Serve with some extra sauce to drizzle on top if the squash feels too dry.

My Assessment: Um Um GOOD!! The Dijon mustard added just a little bit of pungent spiciness which is toned down by the sweetness of the maple syrup. I used the soy sauce mainly for the color and I could not taste it at all in this recipe. I'll try this again for sure!

Veggie Fact of the Day

Carnival squash is a winter squash with a low flesh fiber content, making it a highly regarded table squash. Carnival squash are typically available in small sizes and have a deeply variegated pattern of fall oranges and greens on its thick skin. The cavity contains thousands of seeds with a lot of fibrous material. The fleshy interior is usually pale to deep orange in color. 

Similar to its cousin the butternut squash, the carnivals squash has a buttery sweet flavor when roasted. As a family, winter squashes are low in calories, rich in complex carbohydrates and dietary fiber. They are a great source of Vitamins A, B1 (thiamin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine) and B9 (Folic acid). They are also a great source of omega-3-fatty acids, tryptophan and minerals such as Iron, copper, potassium and manganese. The rich orange color is as always, a signature of beta-carotene, which is a precursor of Vitamin A. Eat away! These yummy guys are full of amazing health benefits.