A few years ago I went through a Squash Soup phase that was so prolific that it has taken me that long to want to eat it again. Although it has taken awhile, I’m glad that my hunger for it is back because it is one of my favorite fall foods. Squash soup is such a great way make the transition from summer produce into fall foods – it is healthy, hearty but low in calories, and full of vegetable goodness. While I love a good soup, I also love feeling like I’m eating a lot at lunch. Sometimes if I ONLY have soup with nothing else, I find myself snacking practically before I’m done doing the dishes.
Today I balanced the healthy soup with a side of crunchy baguette topped with the creamy goodness of goat cheese. Not wanting to blow a bunch of calories with too much bread OR cheese, I mixed the goat cheese with mustard to give it a boost of flavor, and spread it on the bread. After a light toasting, the result was a perfect complement to the slightly chunky soup.
1 T. olive oil
1/2 onion, chopped
1 clove garlic, chopped
2 c. chicken stock
3 c. butternut squash, roasted and slightly mashed
2 T. fat-free sour cream
Salt and pepper to taste
1 small baguette (approx. 7-8 oz.)
2 oz. goat cheese
2 T. dijon mustard
2 T. water
1 t. chives, chopped
Preheat oven to 375 degrees F.
In a soup pot, heat oil over medium heat. Add onions and garlic, cook until transluscent. Add chicken stock and squash. Bring to a boil, reduce heat and cook on low for 10 minutes. Using a hand blender, puree slightly so that it thickens but is not yet smooth. Add sour cream and stir until well combined.
While the soup is cooking, cut the baguette lengthwise and into quarters, for a total of eight pieces. In a small bowl, mix together the goat cheese, mustard, water and chives until smooth. Spread about a teaspoon of the goat cheese mixture onto each baguette. Place in oven and heat for 5 minutes.
Serve soup with two crostini.
Estimated Calories: 285 cal/serving
– Since Sophie swears she hates squash, I decided not to bother making this recipe non-dairy. In this recipe I used fat-free sour cream, but I’ve also used dairy-free sour cream with great results (adds about 15 calories per serving).
– You can use any kind of squash you like, I just happen to like the flavor and texture of butternut. A single butternut squash contains about 3 c. worth of squash, but a little more or less won’t make much of a difference.
– If you choose to just make the soup and omit the crostini, one cup of soup is only 110 calories per serving.
– When I made this soup, I had already roasted the squash. If you haven’t, and you don’t know just what to do, see Related Recipe below. Super easy.
Related Recipe: Roasting a Butternut Squash
– Preheat oven to 400 degrees F
– Cut the squash in half lengthwise, scoop out all of the seeds and guts.
– Place the squash open side down on a baking sheet and bake until tender, usually around 45-60 minutes. You’ll know it is done when you can poke it with a fork or knife.
– Remove from oven and flip open side up to cool for about 30 minutes.
– Scoop out all of the insides and either smash with a fork or puree until it reaches desired consistency.
– Squash can be used immediately or placed in baggies and frozen.