Healthy Thanksgiving Soups

Butternut Squash & Zucchini Soup to Start the Holiday Meal

© Anna Sanclement

Nov 10, 2009

While the turkey defines the Thanksgiving meal, there are ways to dress this special dinner with some delicious soup recipes that are healthy and easy to make.

Typical fall ingredients such as squash and zucchini are a nutritious base for soups that will taste wonderful as well as provide excellent sources of antioxidants and vitamins as well as fiber. Not to mention, great taste!

Butternut Squash Soup

This soup is very savory and will complement a turkey dinner seamlessly. It will yield about eight 1/2-cup servings, but the recipe can easily serve four or twelve by simply halving or doubling the ingredients.

Ingredients:

• 1 large butternut squash
• 3 onions
• 1 potato
• 1/4 cup of milk
• Salt to taste
• Sour cream
• Walnuts

Directions:

1. Place a large saucepan over high heat on the stove.
2. Cut the butternut squash into four or six pieces and remove the seeds.
3. Next, cut the three onions and the potato into slices.
4. When the water starts to boil throw in the potato, onions and squash. Lower the heat to medium high and boil for about 20 minutes or until all ingredients are soft.
5. Use a strainer spoon to remove the vegetables from the saucepan and place them into a food processor, but do not throw out water.
6. Add the salt, milk and a little bit of the boiled water.
7. Blend all ingredients on medium speed; gradually adding more water until soup gains the desired consistency, depending on how thick or liquid it is preferred.
8. Serve on bowls placing a dollop of sour cream on top and sprinkle with crushed walnuts as a garnish.

Zucchini Soup

This zucchini soup is very simple and easy to make, yet it has a very rich and full flavor and it is very healthy. It can also be halved or doubled depending on the number of guests, giving about eight servings following the standard directions.

Ingredients:

• 2 tbsps. olive oil
• 3 lbs. zucchini
• Salt to taste
• 1/4 cup milk
• 1/4 cup low fat cream cheese
• 2 garlic cloves
• 1/4 tsp. powdered nutmeg
• 2 yellow onions

Directions:

1. Cut the zucchinis into slices and cut onions in quarters. Mince the garlic cloves.
2. In a large saucepan heat olive oil and add the onions and sauté until soft and translucent.
3. Add the garlic and cook for a couple of minutes more over medium-low heat.
4. Place the zucchini in the saucepan and stir, and then add 3 cups of water.
5. Raise the heat to high and bring water to a boil.
6. When water starts boiling lower heat to medium-high and continue boiling until the zucchini is soft.
7. Strain all ingredients and put into a blender. Add the salt, milk and powdered nutmeg.
8. Heat the cream cheese in the microwave until melted and add to blender as well.
9. Pureé all the ingredients until smooth. Serve in soup bowls.

Pumpkin Soup

A perfect soup for fall and especially Thanksgiving is pumpkin soup. Pumpkins are full of vitamins and nutrients including Vitamin A, potassium, zinc, carotenoids and beta-carotene. This soup serves eight.

Ingredients:

• 2 tbsps. olive oil
• 1 cup onion
• 2 cans organic chicken broth
• 1 can of natural pumpkin puree
• Salt to taste
• Dash of powdered ginger and cinnamon
• Pumpkin seeds

Directions:

1. Chop onion and sauté in the olive oil in a large saucepan.
2. When the onions become translucent add the rest of the ingredients and bring to a boil.
3. Reduce heat to medium-low and cook for about 20 minutes.
4. Ladle into bowls and sprinkle a few pumpkin seeds on top as a garnish.

Pumpkins and squash

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