ADVERTISEMENT
Coconut Squash Soup with Seared Scallops
Coconut Squash Soup with Seared Scallops
1 Review
From: Diabetic Living Magazine
This butternut squash soup is silky and rich with the addition of coconut milk. Each serving is allowed a couple of seared scallops and is topped with pumpkin seeds, cilantro and lime peel for an added wow-factor.
- By: Diabetic Living Magazine
Ingredients 4 servings
for serving adjustment
Serving size has been adjusted!
Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
- 8 medium fresh or frozen sea scallops (8 to 9 ounces)
- Nonstick cooking spray
- 2 medium leeks, trimmed and thinly sliced
- 3 cloves garlic, minced
- 2 slices minced fresh ginger root
- 2 (14 ounce) cans vegetable broth
- 2 pounds butternut squash, peeled and cut into 1-inch pieces (6 cups)
- 1 (14 ounce) can reduced-fat unsweetened coconut milk
- ⅛ teaspoon cayenne pepper
- ½ teaspoon ground coriander
- ⅛ teaspoon salt
- ⅛ teaspoon black pepper
- ¼ cup pumpkin seeds, toasted (pepitas) (optional)
- 2 tablespoons snipped fresh cilantro
- 2 teaspoons finely shredded lime peel (optional)
Preparation
-
Prep
-
Ready In
- Thaw scallops, if frozen. Rinse scallops and pat dry with paper towels; set aside.
- Coat an unheated large saucepan with cooking spray; heat pan over medium heat. Add leeks. Cook for 3 minutes, stirring occasionally. Add garlic and ginger. Cook and stir for 1 minute more.
- Add broth and squash to leek mixture. Bring to boiling; reduce heat. Simmer, covered, about 15 minutes or until squash is tender. Remove from the heat and cool slightly.
- Transfer squash mixture to a blender or food processor. Cover and blend or process until smooth. Return mixture to the saucepan. Stir in coconut milk and cayenne pepper. Heat through over medium-low heat, stirring occasionally (do not boil).
- In a small bowl, combine coriander, salt and black pepper. Sprinkle evenly over scallops. Coat an unheated indoor grill pan or large nonstick skillet with cooking spray; heat over medium-high heat. Add scallops to grill pan or skillet. Cook for 3 to 4 minutes or until scallops are opaque, turning once halfway through cooking.
- To serve, ladle soup into four serving bowls. Float two scallops on each serving of soup. Sprinkle with pumpkin seeds (if using), cilantro and lime peel (if using).
- Serving size: 1½ cups soup and 2 scallops
- Per serving: 234 calories; 6 g fat(4 g sat); 5 g fiber; 39 g carbohydrates; 10 g protein; 95 mcg folate; 14 mg cholesterol; 7 g sugars; 23,379 IU vitamin A; 51 mg vitamin C; 136 mg calcium; 4 mg iron; 614 mg sodium; 957 mg potassium
- Nutrition Bonus: Vitamin A (468% daily value), Vitamin C (85% dv), Folate (24% dv), Iron (22% dv)
- Carbohydrate Servings: 2½
- Exchanges: 2 starch, 1 lean protein, 1 vegetable, ½ fat
Reviews 1
September 06, 2018
By: jws63
Gourmet quality! Delicious soup...would serve it to company! Prep and cooking times are accurate. Well worth the effort!
