2 Tbsp. EVOO
1 Onion, Thinly sliced
1/2 tsp. sea salt
1 clove Garlic, minced
4 C. water, chicken or vegetable broth
1 Butternut Squash, seeded and cut into cubes (about 9 cups)
2 Tart apples (such as Granny Smith) peeled, cored and chopped
1/4 tsp. freshly grated nutmeg
6 Tbsp. plain low-fat yogurt
2 Tbsp. toasted pumpkin seeds
1. Heat olive oil in a large pot over medium heat. Add onion and salt and sauté until onion is softened and beginning to brown, 4 – 6 minutes. Add garlic and cook, stirring constantly, until softened and fragrant but not browned, about 1 minute longer
2. Add water, squash, apples, and nutmeg. Raise heat to high and bring to a boil. Reduce heat to maintain a simmer, cover, and cook, stirring occasionally, until squash is tender when pierced with a fork, about 20 minutes. Remove from heat and let cool slightly.
3. Using an immersion blender in the pot, purée soup until smooth. Or, transfer soup, in batches if necessary, to a blender or food processor and purée until smooth; return to pot and reheat if necessary. Ladle soup into bowls and top each serving with about 1 tablespoon yogurt and 1 teaspoon pumpkin seeds. Serve hot.
Per Serving: 210 calories, 5 g protein, 36 g carbs, 7 g fat (1.5 g saturated fat), 0 mg cholesterol, 6 g fiber, 190 mg sodium