Butternut Squash and Turkey Soup

This sweet and savory soup is a creamy yet satisfying low calorie meal. Butternut squash is packed with vitamins A & C and fiber (7 grams/cup). Vitamins A & C support immunity and act as powerful antioxidants. Fiber aids in weight loss by promoting a feeling of fullness and reducing cholesterol levels. Ground turkey is an excellent source of lean protein loaded with B vitamins and minerals. Consuming lean protein with each meal optimizes the body’s overall functioning and may aid in weight loss.

Makes: 4 servings
Time to cook: 40 minutes

Ingredients

Soup Base

• 1 tablespoon Coconut oil or butter
• 5 cups peeled and chopped butternut squash (can be foundalready chopped in produce section)
• 1 cup chopped onion
• 1 tablespoon fresh grated ginger
• 1 tablespoon fresh minced garlic
• 1 teaspoon cinnamon
• 1 teaspoon cumin
• ½ teaspoon nutmeg
• 4 cups low-sodium vegetable broth
• 1 cup water (more if you want a thinner soup)

Soup Garnish

• 1 lb ground turkey
• ½ teaspoons salt
• ½ teaspoon pepper
• ¼ cup cilantro
• Olive or avocado oil cooking spray

Cooking Instructions

1. To prepare soup base, preheat large pot on medium-high heat. Add coconut oil or butter and chopped squash; sauté until lightly browned, about 7 minutes.  
2. Add chopped onion, ginger, garlic, cinnamon, cumin, nutmeg and two tablespoons of vegetable broth; sauté for 2 minutes, stirring constantly. Add remaining vegetable broth and water and bring to boil.
3. Cover, reduce heat and simmer until squash is soft (approximately 30 minutes). Let soup cool for a few minutes and then puree in blender or food processor until smooth. Pour back into pot and keep warm on low heat.  
4. While soup is cooking, prepare garnish. Season turkey with salt and pepper. Preheat large non-stick frying pan on medium heat and lightly coat with olive or avocado oil spray. Sauté turkey until lightly browned and cooked through. Mince washed cilantro.
5. Add cooked turkey and cilantro to warmed soup and serve immediately.

Nutrition per serving:
440 calories; 19.5 g fat (7.5 g sat, 6 g mono, 3.8 poly); 171 mg cholesterol; 28.5 g carbohydrate; 37.5 g protein; 0 g added sugars; 6 g fiber; 320 mg sodium; 696 mg potassium.

Recipe credit: Gourmet Nutrition - Dr. John M. Berardi, Michael Williams & Kristina Andrew