• Serves
    8
  • 106
    Calories

Dietician's Tip: If you can't find fresh Fresno chili peppers, use dried red pepper flakes instead. Start with 1/2 teaspoon and add more to taste.

Ingredients

  • 1 tablespoon olive oil
  • 2 cups chopped onions
  • 1 1/2 cups diced tomatoes
  • 2 Fresno chili peppers, chopped
  • 1 1/2 garlic cloves, diced
  • 8 cups low-sodium vegetable stock
  • 1 butternut squash, cubed
  • 3/4 teaspoon salt
  • 3/4 teaspoon ground black pepper
  • 1/2 teaspoon sugar
  • 2 1/2 tablespoons chopped fresh parsley

Directions

In a large stockpot over medium heat, add the oil. Saute onions, tomatoes, Fresno peppers and garlic for about 15 minutes, stirring frequently. Add the vegetable stock and squash. Bring to a boil, then reduce heat to a simmer.

Once squash is tender (about 15 minutes), place soup into a blender in small batches and puree until smooth. Return soup to the pot. Stir in salt, pepper and sugar. Sprinkle parsley on top before serving.

Nutritional analysis per serving

Serving size: 1 cup

  • Calories 106
  • Cholesterol 0 mg
  • Monounsaturated fat 3 g
  • Saturated fat 0 g
  • Sodium 280 mg
  • Total carbohydrate 12 g
  • Dietary fiber 3 g
  • Protein 2 g
  • Serving size 1 cup
  • Total fat 4 g
  • Carbohydrates 1/2
  • Vegetables 1
  • Nonstarchy vegetables 1
Last Updated: 05-21-2016
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