Curried Pear and Butternut Squash Soup – 227 Calories

The perfect soup to warm you up without weighing you down. This soup is also a wonderful source of healthy fats and fiber.

Nutrition Per Serving:        

Calories: 227
Protein: 6 g
Carbohydrate: 28 g
Total Fat: 10 g
Sodium: 408 mg
Fiber: 4 g


1 teaspoon olive oil
1 small butternut squash, peeled and seeded, then cut into ½-inch cubes
1 small green pear, peeled, cored, then cut into ½-inch cubes
1 small onion, small diced
½ teaspoon yellow curry powder
4 cups low-sodium fat free chicken broth
1 (5-ounce) can nonfat evaporated milk
¼ cup shelled pumpkin seeds, also known as pepitas


Place a large saucepan over medium heat. Add the oil followed by the squash, pear, onion, salt, and pepper. Cook until the onions begin to soften, then add the curry powder and cook 1 minute more.

Increase the heat to high, pour in the broth and season, once again, with salt and pepper. Bring the broth to a boil then cook, stirring occasionally, until the vegetables become very tender, about 15 minutes. Puree the soup in small batches using a blender, then strain. Ladle into bowls and top with pumpkin seeds.

Yield: 6 servings
Prep Time: 25 minutes


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