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Squash Soup Recipe

Squash Soup Recipe


Ingredients for 10 portions:


2 lbs 1oz (936g) spaghetti squash

2 lbs 1oz (936g) butternut squash

8oz (227g) acorn squash

8oz (227g) (23 medium) baby carrots

4 cups (32f.l oz, 947ml) water

0.11oz (3g) sea salt

4 large eggs

3oz (85g) (1½ cups) parsley


Preheat the oven to 450F.

Bake the squashes for half an hour and let cool before peeling them and removing the seeds (see Four Types of Squash, p. 101).

Chop the squash into small cubes.

Coarsely chop the carrots.

Add the salt to the water and bring to a boil in a large pot with a lid.

Boil the squash over medium or medium-low heat, covered, until tender.

In a small bowl, beat the eggs. When the soup is boiling, add the eggs, and stir.

Lower the heat to medium-low.

Finely chop the parsley and add to the soup in the last 3 minutes of cooking time.

TIP: Serving suggestion:  Add dried edamame, lightly salted, or organic popcorn (see Popcorn Salad, p. 26, for organic popcorn with no added oil or salt).

Nutrition facts:

Portions: 10

Amount per portion:

Calories 110                           Fat Cal. 20                         Total Fat 2.5g (4%DV)

Sat. Fat 0.5g (4%DV)             Trans Fat 0g                      Cholest. 85mg (28%DV)

Sodium 190mg (8%DV)     Total carb. 22g (7%DV)  Fiber 3g (13%DV)

Sugars 6g                                Protein 5g                           Vitamin A (290%DV)

Vitamin C (50%DV)               Calcium (10%DV)                Iron (10%DV)


Percent Daily Values (DV) are based on a 2,000 calorie diet




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