Butternut squash chili soup
This butternut squash chili soup packs a punch of flavor and nutrition - protein, fiber, vitamins, plus heat (not for the faint of heart!)
Servings: 6
Calories: 124kcal
Equipment
Ingredients
- 1 cup onion chopped
- 3 cloves garlic minced
- 3 cups butternut squash peeled and cubed
- 1 ea yellow bell pepper seeded and chopped
- 1 tbsp Essence of Emeril (recipe below) or similar Cajun seasoning
- 1 tbsp chili powder
- 1/2 tsp cumin
- 1 ea can of fire roasted tomatoes
- 6 cups low-sodium vegetable broth
- 1 tsp salt
- 1/2 cup yellow split pea
- 1 ea avocado (optional, for garnish)
- 1/4 cup Fresh cilantro chopped (optional, for garnish)
Emeril's essence creole seasoning (yields 2/3 cup)
- 2-1/2 tbsp paprika
- 4 tbsp garlic powder
- 1 tbsp Freshly ground black pepper
- 1 tbsp onion powder
- 1 tbsp cayenne pepper
- 1 tbsp dried oregano
- 1 tbsp dried thyme
Instructions
- Heat olive oil in dutch oven on medium high heat.
- Add onion and cook a few minutes until it softens. Add garlic and cook another minute.
- Add butternut squash and bell pepper. Cook 8 to 10 minutes, stirring often, until they start to soften.
- Add all spices, stir well and cook another minute until spices are fragrant.
- Add tomatoes, vegetable broth and split peas. Bring to a boil, cover and reduce to a simmer.
- Cook for 30 minutes or until the squash falls apart, stirring occasionally.
- Puree with an immersion blender or in a food processor in batches. Season with salt and pepper to taste.
- Serve with small cubes of avocado and chopped cilantro for garnish.
Nutrition
Calories: 124kcal | Total Carbohydrate: 26g | Protein: 7g | Total Fat: 1g | Saturated Fat: 1g | Sodium: 418mg | Potassium: 505mg | Dietary Fiber: 8g | Total Sugars: 5g | Vitamin A: 8093IU | Vitamin C: 18mg | Calcium: 63mg | Iron: 2mg | Includes Added Sugar: 0g