Low Fat Curried Butternut Squash And Carrot Soup Recipes

facebook share image   twitter share image   pinterest share image   E-Mail share image

CURRIED BUTTERNUT SQUASH SOUP



Curried Butternut Squash Soup image

Creamy Curried Butternut Squash Soup infused with coconut milk and yellow curry powder. A savory, simple soup that's perfect for the fall and winter months.

Provided by Minimalist Baker

Categories     Side     Soup

Time 30m

Number Of Ingredients 14

1 Tbsp coconut or avocado oil
2 medium shallots ((thinly diced))
2 cloves garlic, minced ((2 cloves yield ~1 Tbsp or 6 g))
6 cups peeled & chopped butternut squash ((1 small butternut squash yields ~6 cups))
1 pinch each sea salt + black pepper ((plus more to taste))
1 1/2 Tbsp curry powder
1/4 tsp ground cinnamon
1 14-ounce can light coconut milk
2 cups vegetable broth (DIY or store-bought)
1-3 Tbsp maple syrup ((or sub coconut sugar))
1-2 tsp chili garlic paste ((optional))
Toasted pumpkin seeds
Chili garlic paste
Full-fat coconut milk

Steps:

  • Heat a large pot over medium heat.
  • Once hot, add oil, shallots, and garlic. Sauté for 2 minutes, stirring frequently.
  • Add butternut squash and season with salt, pepper, curry powder, and ground cinnamon. Stir to coat. Then cover and cook for 4 minutes, stirring occasionally.
  • Add coconut milk, vegetable broth, maple syrup or coconut sugar, and chili garlic paste (optional - for heat).
  • Bring to a low boil over medium heat and then reduce heat to low, cover, and simmer for 15 minutes or until butternut squash is fork tender.
  • Use an immersion blender, or transfer soup to a blender, and purée on high until creamy and smooth. If using a blender, return soup back to pot.
  • Taste and adjust seasonings, adding more curry powder, salt, or sweetener as needed. Continue cooking for a few more minutes over medium heat.
  • Serve as is or with garnishes of choice (options above). Store leftovers covered in the refrigerator for 3-4 days or in the freezer up to 1 month. Best when fresh.

Nutrition Facts : ServingSize 1 servings, Calories 287 kcal, Carbohydrate 48.8 g, Protein 5.1 g, Fat 11 g, SaturatedFat 8 g, Sodium 287 mg, Fiber 12.4 g, Sugar 15.1 g, UnsaturatedFat 1.25 g

BUTTERNUT SQUASH AND CARROT SOUP



Butternut Squash and Carrot Soup image

I got this golden soup recipe from a friend. Sometimes I add a few slices of red pepper to change up the flavor a bit. -Pat Roberts, Thornton, Ontario

Provided by Taste of Home

Categories     Lunch

Time 7h25m

Yield 8 servings (2 quarts).

Number Of Ingredients 11

1 tablespoon canola oil
1 medium onion, chopped
2 garlic cloves, sliced
1/4 teaspoon minced fresh gingerroot
1 small butternut squash (about 2 pounds), peeled and cut into 1-inch cubes (about 5 cups)
1 pound fresh baby carrots
1/8 teaspoon ground nutmeg
1/2 teaspoon salt
1 carton (32 ounces) chicken broth
1/2 cup half-and-half cream
Sliced green onions, optional

Steps:

  • In a large skillet, heat oil over medium-high heat; saute onion, garlic and ginger until tender, 4-5 minutes. Transfer to a 5-qt. slow cooker., Add all remaining ingredients except cream and green onions. Cook, covered, on low until vegetables are soft, 7-9 hours., Puree soup using an immersion blender, or cool slightly and, in batches, puree in a blender and return to slow cooker. Stir in cream; heat through. If desired, top with green onions. Freeze option: Freeze cooled soup in freezer containers. To use, partially thaw in refrigerator overnight. Heat through in a saucepan, stirring occasionally and adding a little broth or milk if necessary.

Nutrition Facts : Calories 121 calories, Fat 4g fat (1g saturated fat), Cholesterol 10mg cholesterol, Sodium 695mg sodium, Carbohydrate 20g carbohydrate (7g sugars, Fiber 5g fiber), Protein 3g protein. Diabetic Exchanges

LOW FAT CURRIED BUTTERNUT SQUASH AND CARROT SOUP



Low Fat Curried Butternut Squash and Carrot soup image

Make and share this Low Fat Curried Butternut Squash and Carrot soup recipe from Food.com.

Provided by g kaps

Categories     Vegetable

Time 30m

Yield 8 serving(s)

Number Of Ingredients 10

1 whole butternut squash
3 medium carrots
1/4 onion
1 clove garlic
2 teaspoons curry powder
1 packet Goya sazon tropical
2 cups fat free chicken broth (I use Annie Chun's Ginger Chicken broth)
3 cups water
1/2 cup fat-free half-and-half
15 fat-free original Pringles (gives a bit of fatlike mouth feel due to Olestra content) (optional)

Steps:

  • Remove seeds from squash, peel if desired.
  • Cut into uniform size chuncks.
  • Place all ingredients except half& half in pressure cooker.
  • Cook on high pressure for 8 minutes.
  • Allow pressure to dissipate.
  • When it is safe to open the cooker, do so.
  • You may remove the skin from the squash at this time if you wish, though I did not bother.
  • Use an immersion blender to puree the soup.
  • Add the half& half, and puree some more.
  • This is a very think soup, add more chicken broth or water to thin if desired.
  • Add S& P and add'l curry powder to taste.
  • This recipe contains Olestra (from the pringles) which causes dietary upset in some individuals.
  • Leave them out if this is a problem.

Nutrition Facts : Calories 88, Fat 0.6, SaturatedFat 0.2, Cholesterol 0.8, Sodium 278.6, Carbohydrate 21, Fiber 3.7, Sugar 5.2, Protein 2.5

CURRIED BUTTERNUT SQUASH SOUP



Curried Butternut Squash Soup image

Provided by Ellie Krieger

Time 40m

Yield 4 servings (1 serving is 1 1/2 cups)

Number Of Ingredients 9

1 tablespoon canola oil
1 medium onion, chopped (about 2 cups)
2 cloves garlic, minced
1 (2 1/2-pound) butternut squash, peeled, seeded and cut into 1-inch cubes
6 cups low-sodium chicken broth or vegetable broth
1 tablespoon plus 2 teaspoons curry powder
1/2 teaspoon salt, plus more, to taste
2 tablespoons honey
4 teaspoons plain low-fat yogurt, for garnish

Steps:

  • Heat oil over medium heat in a 6-quart stockpot. Add onions and garlic and saute until soft but not brown, about 6 to 7 minutes. Add the butternut squash, broth, curry powder and salt and bring to a boil. Reduce heat and simmer until squash is tender, about 12 to 15 minutes. Remove from heat stir in honey and puree with an immersion blender or in batches in a blender until smooth. Season with salt, to taste.
  • Ladle into serving bowls and add a dollop of yogurt.

BUTTERNUT SQUASH-CARROT SOUP



Butternut Squash-Carrot Soup image

Butternut squash and carrot soup--perfect for a winter's day.

Provided by Scott Pisani

Categories     Soups, Stews and Chili Recipes     Soup Recipes     Vegetable Soup Recipes     Squash Soup Recipes     Butternut Squash Soup Recipes

Time 55m

Yield 4

Number Of Ingredients 11

2 tablespoons olive oil
4 shallots, diced
1 cup diced carrots
2 tablespoons chopped garlic
2 tablespoons chopped fresh ginger
2 pounds cubed butternut squash
4 cups chicken broth
3 tablespoons curry powder
3 tablespoons honey
½ teaspoon ground white pepper
¼ teaspoon cayenne pepper

Steps:

  • Heat olive oil in a large pot over medium heat. Add shallots, carrots, garlic, and ginger. Saute until shallots are soft, 5 to 10 minutes. Add squash, chicken broth, curry powder, honey, white pepper, and cayenne pepper and bring to a boil. Reduce heat, cover, and simmer until squash is soft, about 15 minutes.
  • Puree soup with an immersion blender until smooth. Cook another 3 minutes.

Nutrition Facts : Calories 298 calories, Carbohydrate 56.2 g, Cholesterol 6.1 mg, Fat 8.4 g, Fiber 7.6 g, Protein 5.9 g, SaturatedFat 1.1 g, Sodium 1204.7 mg, Sugar 22.5 g

CURRIED BUTTERNUT SQUASH SOUP



Curried Butternut Squash Soup image

This is a soup that will keep you warm during a long, cold winter!

Provided by Marci Stohon

Categories     Soups, Stews and Chili Recipes     Soup Recipes     Vegetable Soup Recipes     Squash Soup Recipes     Butternut Squash Soup Recipes

Time 40m

Yield 4

Number Of Ingredients 12

2 tablespoons butter
1 cup finely chopped onion
4 cloves garlic, minced
4 cups chicken broth
1 (2 pound) butternut squash - peeled, seeded, and cut into 1-inch pieces
2 teaspoons curry powder
1 teaspoon salt
½ teaspoon ground cumin
¼ teaspoon cayenne pepper
½ cup half-and-half
2 tablespoons honey
¼ cup sour cream, or to taste

Steps:

  • Melt butter in a large pot over medium heat. Cook and stir onion and garlic in hot butter until softened and browned, 10 to 15 minutes.
  • Stir chicken broth, squash, curry powder, salt, cumin, and cayenne pepper into onion mixture. Bring mixture to a boil, reduce heat to low, and simmer until squash is tender, about 15 minutes. Remove from heat. Stir half-and-half and honey into squash mixture.
  • Pour squash mixture into a blender no more than half full. Cover and hold lid down; pulse a few times before leaving on to blend. Puree in batches until smooth. Ladle soup into serving bowls and top with a dollop of sour cream.

Nutrition Facts : Calories 295.8 calories, Carbohydrate 43.8 g, Cholesterol 37.8 mg, Fat 13.3 g, Fiber 5.7 g, Protein 5.5 g, SaturatedFat 7.8 g, Sodium 1615 mg, Sugar 16.5 g

CURRIED SQUASH, LENTIL & COCONUT SOUP



Curried squash, lentil & coconut soup image

Flavour up butternut squash with Indian spices for this warming and healthy vegetarian soup

Provided by Barney Desmazery

Categories     Lunch, Soup

Time 35m

Number Of Ingredients 8

1 tbsp olive oil
1 butternut squash, peeled, deseeded and diced
200g carrot, diced
1 tbsp curry powder containing turmeric
100g red lentil
700ml low-sodium vegetable stock
1 can reduced-fat coconut milk
coriander and naan bread, to serve

Steps:

  • Heat the oil in a large saucepan, add the squash and carrots, sizzle for 1 min, then stir in the curry powder and cook for 1 min more. Tip in the lentils, the vegetable stock and coconut milk and give everything a good stir. Bring to the boil, then turn the heat down and simmer for 15-18 mins until everything is tender.
  • Using a hand blender or in a food processor, blitz until as smooth as you like. Season and serve scattered with roughly chopped coriander and some naan bread alongside.

Nutrition Facts : Calories 178 calories, Fat 7 grams fat, SaturatedFat 5 grams saturated fat, Carbohydrate 22 grams carbohydrates, Sugar 9 grams sugar, Fiber 4 grams fiber, Protein 6 grams protein, Sodium 0.4 milligram of sodium

CREAMY CARROT SOUP (LOW FAT)



Creamy Carrot Soup (Low Fat) image

Make and share this Creamy Carrot Soup (Low Fat) recipe from Food.com.

Provided by Outta Here

Categories     Vegetable

Time 1h

Yield 6 serving(s)

Number Of Ingredients 10

2 tablespoons olive oil
1 cup onion, chopped
1 garlic clove, peeled and chopped
3 cups carrots, chopped (no need to peel-just scrub)
4 cups fat-free low-sodium chicken broth
1 tablespoon tomato paste
1/4 cup uncooked white rice or 1/4 cup uncooked brown rice
1 1/2 cups evaporated skim milk
salt and pepper (to taste)
1/8 teaspoon ground nutmeg

Steps:

  • Heat oil in large saucepan, add onions and garlic, and cook until tender, adding water if necessary, to prevent drying.
  • Add carrots, broth, tomato paste and rice. Reduce heat to low, cover and cook until rice and carrots are tender, 30-40 minutes.
  • Puree soup, in batches, in blender or food processor until smooth.
  • Return to pan. Stir in milk, salt and pepper, and nutmeg. Reheat over medium heat, stirring until heated through.
  • Ladle into bowls.
  • Garnish with dollop of plain nonfat yogurt.

Nutrition Facts : Calories 183.9, Fat 5.8, SaturatedFat 1, Cholesterol 2.6, Sodium 188.7, Carbohydrate 24.8, Fiber 2.6, Sugar 12, Protein 9.6

More about "low fat curried butternut squash and carrot soup recipes"

BUTTERNUT SQUASH AND CARROT SOUP - EATINGWELL
butternut-squash-and-carrot-soup-eatingwell image
Web Aug 11, 2017 Directions Step 1 In a large saucepan over medium heat melt butter or margarine. Add squash, carrots, and leeks or onion to …
From eatingwell.com
4/5 (1)
Total Time 50 mins
Category Healthy Butternut Squash Recipes
Calories 82 per serving
  • In a large saucepan over medium heat melt butter or margarine. Add squash, carrots, and leeks or onion to pan. Cook , covered, for 8 minutes, stirring occasionally. Add broth. Bring to a boil; reduce heat. Simmer, covered, for 25 minutes or until vegetables are very tender.
  • Place one-third of the squash mixture in a food processor bowl or blender container. Cover; process or blend until almost smooth. Repeat with remaining mixture. Return mixture to saucepan. Add white pepper and nutmeg. Bring just to boiling. Add half-and-half or light cream; heat through. Ladle into soup bowls. If desired, garnish with fresh tarragon.
See details


CURRIED BUTTERNUT SQUASH, CARROT, SWEET POTATO SOUP.
curried-butternut-squash-carrot-sweet-potato-soup image
Web Oct 7, 2022 Instructions. Pre heat oven to 450F. Slice butternut squash, carrots, onions, and sweet potatoes. Drizzle on olive oil and a tsp of curry powder. Using your hands, mix together to make sure vegetables are …
From theeastcoastkitchen.com
See details


HEALING BUTTERNUT SQUASH & CARROT CURRY SOUP
healing-butternut-squash-carrot-curry-soup image
Web Jan 25, 2018 Drizzle the butternut squash, carrot, apple, onion and garlic with about two tablespoons of extra virgin olive oil, one teaspoon of sea salt and ½ teaspoon black pepper. Arrange on two baking sheets and roast …
From elizabethrider.com
See details


BUTTERNUT SQUASH AND CARROT SOUP RECIPE » LEELALICIOUS
butternut-squash-and-carrot-soup-recipe-leelalicious image
Web May 23, 2022 1 bag (20 oz/4 cups) Mann's butternut squash cubes 1 lb (450 g) carrots cut into ½-inch pieces 1 small onion quartered 3 cloves garlic skin on 2 tablespoons avocado or olive oil salt & pepper 4 cup …
From leelalicious.com
See details


CURRIED BUTTERNUT SQUASH AND CARROT SOUP - THE …
curried-butternut-squash-and-carrot-soup-the image
Web Oct 4, 2017 Instructions. Saute onions and garlic in olive oil on mid-low heat until translucent. Set aside. In a large pot, add the carrots and squash. Fill with enough water to cover the veggies. Cover and let boil …
From themigonikitchen.com
See details


ROASTED BUTTERNUT SQUASH AND CARROT SOUP | NOW …
roasted-butternut-squash-and-carrot-soup-now image
Web Jan 15, 2019 Preheat oven to 425°F and line a sheet pan with foil. Toss the chopped butternut squash, carrots, and onion in olive oil and spread evenly on the prepared pan. Drizzle the garlic with a drop of olive oil, …
From nowyourecooking.ca
See details


INSTANT POT CURRIED CARROT & BUTTERNUT SQUASH SOUP
instant-pot-curried-carrot-butternut-squash-soup image
Web Oct 10, 2019 Set time for 15 minutes. Once timer goes off, release the steam and use immersion blender to puree the soup in the pot (or blend in batches in a blender) add more broth or coconut milk as needed to …
From thebetteredblondie.com
See details


SAVORY BUTTERNUT SQUASH AND CARROT SOUP RECIPE - THE …
Web Mar 5, 2007 Sauté the onion and garlic in the olive oil until the onion turns soft, about 5 minutes. Add the carrots and celery and cook for another 5 to 7 minutes. Add the …
From thespruceeats.com
4.5/5 (69)
Total Time 1 hr 5 mins
Category Dinner, Lunch, Soup
Calories 161 per serving
See details


CREAMY VEGAN CARROT SOUP (1 POT!) - MINIMALIST BAKER RECIPES
Web Mar 30, 2023 Add the broth and bring the soup to a simmer. Once simmering, cover the pot and reduce heat to low. Simmer for 15-20 minutes, stirring occasionally, until the …
From minimalistbaker.com
See details


10 BEST FAT FREE BUTTERNUT SQUASH SOUP RECIPES | YUMMLY
Web Mar 20, 2023 pepper, vanilla pod, potatoes, butternut squash, carrots, milk and 1 more Butternut Squash Soup Fitness Cheerleader apple, salt, flour, butternut squash, …
From yummly.com
See details


CARROT AND BUTTERNUT SQUASH SOUP | DINNER RECIPES | GOODTO
Web Feb 7, 2021 Method. In a large pan, fry the onions in oil until translucent and soft. Add squash and carrots and stir, cooking for a further 5 minutes. Add thyme and season …
From goodto.com
See details


CURRIED BUTTERNUT SQUASH SOUP RECIPE - SIMPLY RECIPES
Web Feb 10, 2022 Sauté the cubed squash: Heat a tablespoon of olive oil in a large, thick-bottomed stock pot on medium heat. Add a dab of butter to the olive oil. Working in two batches, so as not to crowd the pan, add the cubed butternut squash to the pan. Toss to coat all sides with oil. Sprinkle a little salt over the squash.
From simplyrecipes.com
See details


BUTTERNUT SQUASH SOUP RECIPES | BBC GOOD FOOD
Web Blend butternut squash and red pepper together with the flavours of harissa and spices to make this warming soup. It's healthy, low fat and packed with vitamin C Satay chicken …
From bbcgoodfood.com
See details


CALORIES IN DELICIOUS BUTTERNUT SQUASH SOUP - CALORIE, FAT, CARB, …
Web Full nutritional breakdown of the calories in Delicious Butternut Squash Soup based on the calories and nutrition in each ingredient, including Butternut Squash, Potato, raw, …
From recipes.sparkpeople.com
See details


BEST CURRIED BUTTERNUT SQUASH SOUP RECIPE - HOW TO MAKE
Web Mar 3, 2023 Step 1 Preheat oven to 425°. On two large rimmed baking sheets, toss squash with oil, onion, carrots, and garlic. Season with salt, pepper, and curry powder. …
From delish.com
See details


CURRIED BUTTERNUT SQUASH SOUP - A FOODCENTRIC LIFE
Web Oct 22, 2014 Add the ginger, curry powder, turmeric (if using) salt and pepper. Cook for 1-2 minutes for the flavors of the spices to bloom. Add the squash and broth. Cover and …
From afoodcentriclife.com
See details


Are you curently on diet or you just want to control your food's nutritions, ingredients? We will help you find recipes by cooking method, nutrition, ingredients...
Check it out »

    #30-minutes-or-less     #time-to-make     #course     #main-ingredient     #preparation     #soups-stews     #vegetables     #pressure-cooker     #stove-top     #dietary     #squash     #equipment

Related Search