Get full access to Outside Learn, our online education hub featuring in-depth fitness and nutrition courses and more than 2,000 instructional videos when you sign up for Outside+.
Ready in: 1 hour and 30 minutes
Makes: 6 servings
- 1 butternut squash
- 4 cups water
- 2 tbsp canola oil
- 1 cup chopped sweet onion
- 1 clove garlic, crushed
- 1 tsp curry powder
- 1 tbsp fresh ginger, about 2″, grated
- Sea salt and freshly ground pepper, to taste
- 1 cup low-sodium chicken or vegetable broth
- Preheat oven to 350°. Cut squash in half, lengthwise. Scoop out seeds. Place face down in a baking pan with water. Bake for 45 minutes or until soft when pierced by a fork. Let squash cool and save the water it was cooked in.
- Heat oil in a large skillet or soup pot on medium-high. Add onions and garlic and saute until golden. Stir in curry powder, ginger, and a pinch of salt and pepper and simmer on low for a few minutes.
- Pour the water in which the squash was cooked into the skillet and heat. When squash has cooled scoop out the meat, leaving the skin, and add to the skillet. Remove from heat and let cool. When room temperature, puree the vegetable and spice mixture in a blender or food processor with the broth.
Nutrients per serving: Calories: 125, Total Fats: 5 g, Saturated Fat: 1 g, Trans Fat: 0 g, Cholesterol: 0 mg, Sodium: 26 mg, Total Carbohydrates: 20 g, Dietary Fiber: 1 g, Sugars: 6 g, Protein: 3 g, Iron 1 mg