4 Delicious Fall Soup Recipes
Coconut-Curry Butternut Squash Soup
2 SmartPoints
Serves: 8
Lite coconut milk, fresh cilantro, and curry brighten up a cold-weather favorite.
Ingredients
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2 spray(s) cooking spray
4 pound(s) uncooked butternut squash, peeled, seeded, cut in 1-in cubes (about 8 1/2 cups)
1 Tbsp canola oil
2 medium uncooked onion(s), finely chopped
2 clove(s) garlic clove(s), finely chopped
1 Tbsp ginger root, fresh, grated
1 Tbsp curry powder, Madras-variety
2 cup(s) canned chicken broth, reduced-sodium
13 1/2 fl oz light unsweetened coconut milk
1 tsp kosher salt
1/8 tsp cayenne pepper
1 Tbsp fresh lime juice
2 medium uncooked scallion(s), thinly sliced on the diagonal
2 Tbsp cilantro, fresh, finely chopped
Instructions
1. Preheat oven to 400 F. Coat a large baking sheet with cooking spray
2. Place squash in an even layer on prepared baking sheet and roast, stirring after 20 minutes, until
browned and easily pierced with a knife, about 40 minutes. Remove from oven and allow to cool
while you sauté onions.
3. In a large pot, heat oil over medium heat; add onions and cook until lightly browned, stirring
occasionally, about 10 minutes. Add garlic and ginger; cook, stirring, until fragrant, about 1 minute.
Add curry powder; stir to combine and then cook for 30 seconds more.
4. Add roasted squash to pot; stir to combine. Add broth, coconut milk, salt, and cayenne pepper;
cover and simmer 10 minutes.
5. Puree soup in batches in a blender or food processor, or in the pot using an immersion blender (be
careful of splattering liquid). Before serving, stir in lime juice. Ladle soup into bowls; garnish with
scallions and cilantro. Yields about 1 heaping cup per serving.
Notes
This is a thick soup. If you prefer a thinner soup, add 1 to 2 tablespoons of warm water or broth to
each portion before serving.
Creamy Sweet Potato Soup
8 SmartPoints
Serves: 4
Warm up with our hearty sweet potato soup as the temperature starts to drop. Toast the pecans to
help maximize their flavor.
Ingredients
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2 large uncooked sweet potato(es)
2 cup(s) canned chicken broth, divided
1 Tbsp reduced-calorie margarine
1 Tbsp all-purpose flous
1/4 tsp ground ginger
1 cup(s) fat free evaporated milk
1 Tbsp chopped pecans
Instructions
1. Preheat oven to 400 F.
2. Pierce potatoes in several places with a fork. Bake for 45 minutes, remove from oven and allow to
cool. When cool, remove and discard skin; chop potatoes.
3. Combine sweet potatoes and 3/4 cup of broth in a blender or food processor; blend or process
until smooth, about 1 minute. Set potato mixture aside.
4. Melt margarine in a medium-size saucepan; stir in flour and ginger, and then add milk. Cook,
stirring, until slightly thickened and bubbly, about 5 minutes. Cook 1 minute more and then stir in
sweet potato mixture and remaining 1 1/4 cups of broth. Cook, stirring, until heated through, about 5
minutes more. Pour into 4 serving bowls and sprinkle each with 3/4 teaspoon of pecans. Yields
about 1 cup per serving.
Notes
For an extra flavor boost, consider adding a dash of curry powder with the flour and ginger.
Ginger-Scented Apple-Squash Soup
2 SmartPoints
Serves: 10
This soup highlights some of the season’s best ingredients: fresh apples and sugar-sweet squash.
It’s delicious made with pears instead of apples, too.
Ingredients
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1 1/2 Tbsp ginger root, fresh, grated
1 medium uncooked leek(s), white part only, coarsely chopped
4 3/4 oz frozen apple juice concentrate (undiluted), about 1/2 cup
3 large fresh apple(s), Golden Delicious, peeled, cored and cut into eighths
3 pound(s) uncooked butternut squash, peeled, seeded, cut in chunks (about 1 large squash)*
4 cup(s) canned chicken broth, divided** (or vegetable broth)
1/2 tsp table salt
1/2 tsp black pepper
1/2 cup(s) fat-free half-and-half
Instructions
1. Combine ginger, leek, and apple juice concentrate in a large pot; cover and simmer until leeks are
tender, about 10 minutes. Add apples, squash and 1 cup broth; cover and simmer until very tender,
about 1 hour.
2. Puree soup in pot using a hand-held immersion blender. Or puree soup in a blender in small
batches (be careful not to splatter hot liquid) and return pureed soup to pot.
3. Add remaining 3 cups broth, salt and pepper; simmer until heated through, about 10 minutes. Stir
in half-and-half and serve. Yields about 1 cup per serving.
Notes
*Partially cooking a hard-shell squash makes it easier to peel. Pierce the gourd in several places with
a fork, microwave on HIGH for 6 to 10 minutes, depending on the size, and then peel. **If you prefer
your soup on the thicker side, do not add all of the broth.
Spiced Carrot Soup
2 SmartPoints
Serves: 4
Use canned carrots in this soup to save on both preparation and cooking times. Naturally lowfat
buttermilk adds a touch of creaminess.
Ingredients
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2 tsp canola oil
1/4 cup(s) uncooked shallot(s), or red onion, chopped
1/2 tsp curry powder
1/8 tsp chili powder, chipotle-variety
29 oz canned carrots, sliced (undrained)
1 cup(s) low-fat buttermilk
1/4 tsp table salt
1/4 tsp black pepper
2 tsp fresh lemon juice, divided
1/4 cup(s) fat free sour cream
Instructions
1. Heat oil in a medium saucepan; add shallot, curry powder, and chili powder. Cook over medium
heat until shallot is tender, stirring constantly, about 2 minutes. Add undrained carrots to saucepan.
2. Pour buttermilk into saucepan and swirl to combine. Add salt, pepper, and 1 teaspoon of lemon
juice; puree in saucepan using an immersion blender. (Or puree in batches in a blender – careful not
to splatter hot liquid). Taste soup and add remaining teaspoon of lemon juice, if desired.
3. Divide soup among 4 bowls and garnish with sour cream. Yields about 1 cup of soup and 1
tablespoon of sour cream per serving.
Notes
We used canned carrots because they cut cooking time considerably (you may use fresh carrots
though, if you prefer). If you prefer a tangy-tasking soup, swap 1/2 cup of buttermilk for 1/2 cup of
plain fat-free yogurt (could affect SmartPoints value). For a festive look, spoon sour cream in the
center of each serving. Using a toothpick, draw out “spokes” of sour cream from the center to create
a starburst design.