Fall is the perfect time for this soup with fantastic flavors and a fragrant aroma, especially when evenings are cool and crisp and the ingredients are at their best. This dish is packed with nutrients to help optimize your sense of vitality.
Prep Time: 20 minutes
Baking Time: 30-40 minutes
Simmering Time: 15 minutes
Serves: 6-8 (makes fabulous leftovers)
Ingredients
1 medium butternut squash, baked
2 tsp canola oil
1 medium onion, diced
1 tsp sea salt
1 Tbsp ginger root, grated (or powdered if you don’t have fresh ginger, but better fresh)
1/2 tsp curry powder
1 cup fennel root, chopped
1/4 cup white wine (or apple juice)
2 cups nonfat milk (or almond milk or coconut milk)
1 cup vegetable stock
2 Tbsp maple syrup
Garnish
1/2 cup sprigs fennel leaves
Directions
Preheat oven to 350 degrees F.
Cut squash in half, scoop out seeds, bake face down in a pyrex dish or cookie tray for 30-40 minutes, until soft. (Bake seeds with a dash of salt and cinnamon separately for a great snack!)
Heat a skillet over medium-high heat and add oil. Saute onion with salt until onion is soft, about 2 minutes.
Add ginger, curry, cumin powder, and fennel. Heat 3 minutes, stirring occasionally. Stir in wine (or apple juice), heat 30 seconds. Add milk, stock, and maple syrup. Stir and remove from heat. Puree in a blender.
Scoop squash pulp from its skin and add to pureed ingredients. Process in the blender until smooth, 1-2 minutes.
To serve, garnish with fennel leaves. Optimally, garnish with a swirl of nonfat plain yogurt.
Calories: 145
Sodium 697 mg
Fiber 1.3 grams
Total fat 2.5 grams; % fat calories: 14.8%























