Cooking Cardiologist Makes Roasted Squash and Apple Soup with Truvía® Natural Sweetener

Richard Collins, MD

The Cooking Cardiologist

This recipe is for a wonderful fall soup adapted from Martha Stewart.  The sweetness of the apples compliment the flavors of the squash and pumpkin seeds, while the chicken can be added for extra protein.

Ingredients:

  • 11⁄2 pounds butternut or kabocha squash, peeled, seeded & cut into 1-inch cubes
  • 3 Tbsp olive oil, divided
  • 1 Tbsp + 11⁄2 tsp of Truvía® natural sweetener,* divided
  • 1 medium onion, diced
  • 1 clove garlic, minced
  • 2 tart apples such as Granny Smith or Pink Lady, peeled, cored and cut into 1-inch cubes
  • 1 small apple for optional garnish
  • 1 Tbsp fresh thyme
  • 1 quart low-sodium chicken or vegetable broth
  • 1 tsp kosher salt
  • Freshly ground black pepper
  • 1⁄2 cup toasted pumpkin seeds
  • 1 roasted chicken, deboned and chopped (optional)
  • *or 5 packets Truvía® natural sweetener

Directions

  1. Preheat oven to 400°F
  2. Toss cubed squash with 1 Tbsp olive oil and 13⁄4 tsp of Truvía® natural sweetener (or 2 packets) and spread out in a single layer on a sheet pan. Roast for 20–30 minutes or until tender and beginning to brown, gently stirring halfway through roasting. Set aside.
  3. In a medium pot, heat 2 Tbsp olive oil over medium high heat. Add onion and garlic and sauté 4–6 minutes or until softened. Add apples and thyme and sauté 5 minutes more. Add broth and 1 cup water and bring to a boil. Reduce to a simmer and cook 10–15 minutes or until apples are tender. Stir in roasted squash to combine.
  4. Puree soup in batches in a food processor or blender until very smooth. If soup is too thick, add additional water until desired consistency is reached. Return to pan and season with 23⁄4 tsp Truvía® natural sweetener (or 3 packets) and salt.
  5. Divide between bowls and garnish with thinly sliced apple, pepper and pumpkin seeds.

Nutrition Info: Calories100, Total Fat: 3.5g, Saturated Fat: 0.5g, Trans Fat: 0g, Cholesterol: 0mg, Sodium: 170mg, Total Carbohydrate: 19g, Dietary Fiber: 3g, Protein: 4g

If adding optional chicken, add: Calories: 145, Total Fat: 8 g, Saturated Fat: 0 g,
Tans Fat:0 g, Cholesterol: 66 mg, Sodium: 55 mg, Carbohydrate: 0 g, Dietary Fiber: 0 g, Protein: 17g

Diabetic Exchanges: 1 Carbohydrate