Butternut & Potato Soup (Dairy Free, V, GF, NS)

14 40 282
Ingredients Minutes Calories
Prep Cook Servings
10 min 30 min 6
Butternut & Potato Soup (Dairy Free, V, GF, NS)
Health Highlights

Ingredients


1 tbsp Ghee (or extra virgin olive oil)
1 medium White onion (diced small)
3 cup Butternut squash (peeled and cubed)
3 cup Yukon Gold potato (peeled and cubed)
2 l Vegetable stock/broth (purchase a brand that is sugar free)
2 tbsp Lemon juice
1 pinch Salt (to taste)
1 dash Black pepper (to taste)
1/2 cup Walnuts (for walnut pesto)
1 cup Basil, fresh (for walnut pesto - packed)
1/2 clove(s) Garlic (for walnut pesto)
4 tbsp Extra virgin olive oil (for walnut pesto)
1 pinch Salt (walnut pesto - to taste)
1 dash Black pepper (walnut pesto - to taste)

Instructions


Place a small sauté pan over medium heat. Add walnuts to the dry pan and cook for approximately 2 minutes, or until they start to become fragrant and are a light golden brown. Once the walnuts have cooled, add them to a food processor. Process until finely chopped. Next add basil and garlic and process again until combined. Turn on processor and slowly add olive oil until the ingredients start to come together. Turn on processor and set aside.

Heat ghee in a medium saucepan over medium heat. Add onion and cook until translucent, approximately 5 minutes. Add butternut, potato and vegetable stock. Cook uncovered until potato and butternut are tender, approximately 20-25 minutes. Pureé with an immersion blender or high speed blender until smooth. Add water if necessary to reach desired consistency. Add lemon and salt and pepper to taste.

To serve, ladle soup into bowls and place 1⁄2 tablespoon of pesto in the center. Sprinkle 1 tablespoon of pumpkin seeds on top. is soup is best served warm but not hot.

Note:

If using a blender, allow the soup to cool slightly and be sure to vent the cover to let any steam out. Never fill the blender more than halfway when blending a hot liquid.

Notes:

This recipe was modified for you by Paula Yolles of FoodTastic Health to make this easier to digest.


Nutrition Facts

Per Portion

Calories 282
Calories from fat 164
Calories from saturated fat 30
Total Fat 18.2 g
Saturated Fat 3.3 g
Trans Fat 0.0 g
Polyunsaturated Fat 12.2 g
Monounsaturated Fat 22.3 g
Cholesterol 7.2 mg
Sodium 807 mg
Potassium 650 mg
Total Carbohydrate 27.3 g
Dietary Fiber 3.6 g
Sugars 6.1 g
Protein 4.1 g

Dietary servings

Per Portion


Meat Alternative 0.3
Vegetables 2.1

Energy sources


Pygal36%459.5015797352905157.85755366708858%308.57024044995023245.969127426532146%364.05640868970835108.7105777274503336%58%6%CarbohydratesFatProtein

Meal Type(s)





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