Red Kuri Squash and Sweet Potato Soup

It's fall, so you know, delicious fall soups are in order.  When I go grocery shopping, I have a general plan for my weekday meals.  A creamy fall squash soup was not on my mind at all until I saw this cute little organic red kuri squash.  At only $0.99 per pound (organic too!), this little squash was only $1.68 and makes an inexpensive starchy vegetable to base this lovely soup around.

I have been trying to move away from eating as many grains as I have been.  (Totally nothing wrong with whole grains!  But for me they often displace whole fruits and vegetables that pack more of a nutritional punch.) I feel like every fall my body says "all the rice and pasta!", so I have to consciously incorporate more starchy vegetables.  When I crack down and eat starchy vegetables like with sweet potatoes and this delicious red kuri squash, I am never disappointed.

Red Kuri Squash and Sweet Potato Soup 
Time: approx. 1 hour total
Servings: 4-6 servings
    1 small to medium red kuri squash
    1 medium sweet potato, peeled and cubed (approximately 2 cups)
    1 large yellow onion, diced
    3 cloves garlic, minced
    2 cups vegetable broth
    1-16 oz can lite coconut milk (*see note below)
    1 Tbsp mild curry powder (**see note below)

1.)  Preheat the oven to 375 degrees F.  Wash the outside of the red kuri squash.  With a sharp chef's knife, carefully cut the quash in half.  Scoop out the seeds and stringy guts (these seeds can be saved and baked for a crunch snack).  Lay the squash halves face down on a baking sheet and place in preheated oven.  Bake for 30-40 minutes, until the outside of the squash halves are easily pierced with a fork.  Remove, turn over, and allow to cool.

2.)  While the squash halves are cooling, saute the onion and garlic in a medium saucepan (or in a pressure cooker), adding small amounts of vegetable broth to keep from sticking to the pan.  Once fragrant and soft add in the sweet potato and remaining vegetable broth.  Bring to a boil, reduce heat, and simmer until potatoes are easily pierced with a fork. (Cook on high pressure for 5 minutes, quick release.)

3.)  Once the squash is relatively cool, scoop out the soft flesh and discard the outer shell (compost!).  Add in the onion sweet potato soup, lite coconut milk, and curry powder.  Blend on medium-high until smooth and creamy.  Serve hot by itself or topped with some fresh cilantro or thai basil.
Amy's Notes:
*I used lite coconut milk in a can, but if you want to reduce your fat and calorie content further, you can use coconut milk from a carton, or any other low calorie unsweetened plant milk.

**For the curry powder, I used an African Curry blend that I had in my pantry, but any powdered curry will do.  If you'd like to use a curry paste, start with 1/2 tsp and add to taste as you are blending.  In case you're curious, my African Curry blend includes yellow mustard, curry leaves, fenugreek (holla at all the other breastfeeding mamas out there), onion, ginger, oriander, tumeric, cayenne, cumin, cilantro, garlic, green cardamom, black pepper, and cinnamon.

Health and Happiness,


No comments:

Post a Comment