Smart Meals: Butternut Squash Soup

Common Ground has partnered with OSF Healthcare to offer their Smart Meals class series designed for those 55 or older! Each month, we host a free in-person class to demonstrate how to make a new Smart Meal recipe.

Smart Meals is a program designed to provide awareness and education on buying affordable, healthy foods that can be easily prepared at home. OSF dieticians have created Smart Meal Kits with shelf-stable ingredients that can be cooked into a full meal or supplemented with additional ingredients. Each recipe is uniquely created by a registered OSF dietitian and is high in fiber and low in fat and sodium.

This recipe for Butternut Squash Soup is made with butternut squash puree, carrots, celery, and a variety of spices. Additional fresh options include brown sugar, rosemary, pumpkin seeds, pecans, cilantro, chives, and crumbled feta. Also included is a recipe for bruschetta!

Ingredients

Butternut Squash Soup

Butternut squash puree

2 cans (15 ounce)

Sliced carrots, no salt added

1 can (14.5 ounce)

Cream of celery

1 can (10.5 ounce)

Vegetable broth

1 cup

Sage

1/4 teaspoon

Ginger

1/2 teaspoon

Nutmeg

1/2 teaspoon

Cinnamon

1/2 teaspoon

Fresh additions (optional)

Brown sugar

Rosemary

Pumpkin seeds

Pecans

Cilantro, chopped

Chives, chopped

Feta, crumbled

Tomato Bruschetta

Ripe tomatoes

2 pounds

Salt

1/2 teaspoon

Black pepper

1/2 teaspoon

White onion, finely chopped

1/2 cup

Fresh basil, chopped

1/2 cup

Garlic cloves, minced

Baguette

Olive oil

4-5 tablespoons

Thick balsamic vinegar

To serve

Maldon sea salt

To serve

Butternut Squash Soup

Prep time: 5 minutes

Cook time: 15 minutes

4 servings

Calories	97
Fat	1 gram
Cholesterol	0 milligrams
Sodium	487 milligrams
Carbohydrates	21 grams
Fiber	5 grams
Protein	2 grams

Drain and rinse: Drain and rinse carrots under cold water.
Add to blender: Combine butternut squash, carrots, cream of celery, and vegetable broth in blender.
Add spices: Measure spices and add to the blender.
Blend: Blend until a unified texture is achieved.
Heat: Pour contents into pot. Heat the soup over medium heat, stirring occasionally.
Serve: Ladle the soup into bowls, garnishing with optional toppings.

Nutrient information

Butternut Squash

Vitamin A
- Growth & development
- Reproduction
- Skin & bone formation
- Vision
Vitamin C
- Antioxidant
- Collagen & connective tissue formation
- Wound healing
- Immune function
Vitamin E
- Antioxidant
- Blood vessel formation
- Immune function

Carrots

Vitamin A
- Growth & develoopment
- Reproduction
- Skin & bone formation
- Vision
Vitamin K
- Blood clotting
- Strong bones
Vitamin B7 - Biotin
- Energy storage
- Metabolism
Vitamin B6 - Pyridoxine
- Immune/nervous system function
- Metabolism
- RBC formation

Ginger

Vitamin C
- Antioxidant
- Collagen & connective tissue formation
- Wound healing
- Immune function
Vitamin B9 - Folate
- Protein metabolism
- RBC formation
Benefits
- Nausea relief
- Bloating & gas
- Antioxidant properties

Tomato Bruschetta

8 servings

Calories	172
Fat	8 grams
Cholesterol	0 milligrams
Sodium	345 milligrams
Carbohydrates	21 grams
Fiber	2 grams
Protein	4 grams

Preheat oven to 450 degrees F. Line a baking sheet with parchment paper.
Dice the tomatoes, making sure to remove the seeds and any juicy pieces. Transfer them to a medium bowl. Add salt, onion, basil, and garlic. Stir to combine and set aside.
Slice your baguette on the diagonal into 1/2-inch pieces. Lightly brush both sides with olive oil.
Place the slices in a single layer and bake for 6-9 minutes until crisp and golden.
Drain any excess tomato juice from the bowl. Add the remaining 2 tablespoons of olive oil and stir to combine. Season with additional salt and pepper if necessary.
Top each toast with the tomato mixture. Lightly drizzle a couple of tablespoons of balsamic vinegar on top and sprinkle with Maldon sea salt.

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