Roasted Squash Soup with Turkey Croquettes

Health score
31%
Roasted Squash Soup with Turkey Croquettes
45 min.
4
437kcal

Suggestions


Warm up your kitchen and your heart with this delightful Roasted Squash Soup paired with crispy Turkey Croquettes. This comforting dish is perfect for chilly evenings, offering a harmonious blend of flavors that will tantalize your taste buds. The star of the show is the roasted squash, which brings a natural sweetness and creamy texture to the soup, making it a satisfying meal on its own.

But we don’t stop there! The addition of turkey croquettes adds a delightful crunch and a savory element that perfectly complements the smoothness of the soup. These croquettes are not only a fantastic way to use up leftover turkey, but they also provide a protein-packed punch, making this dish a well-rounded option for lunch or dinner.

With a preparation time of just 45 minutes, this recipe is both quick and easy, making it ideal for busy weeknights or a cozy weekend gathering. Each serving is a wholesome 437 calories, allowing you to indulge without the guilt. Plus, the vibrant colors and aromatic herbs will make your kitchen smell heavenly, inviting everyone to the table. So grab your apron and get ready to impress your family and friends with this deliciously comforting Roasted Squash Soup with Turkey Croquettes!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • teaspoon canola oil 
  • 2.5 tablespoons canola oil divided
  • 0.5 cup carrots finely chopped
  • 0.3 cup celery finely chopped
  • large eggs lightly beaten
  •  egg white 
  • cups fat-free less-sodium chicken broth fat-free
  • 1.5 teaspoons fresh sage fresh chopped
  •  garlic cloves minced
  • tablespoon honey 
  • pounds kabocha squash 
  • 0.3 teaspoon kosher salt 
  • 0.3 teaspoon kosher salt 
  • cup low fat milk 2% reduced-fat
  • tablespoons low fat milk 2% reduced-fat
  • 0.8 cup onion finely chopped
  • 1.8 cups panko breadcrumbs divided
  • Dash pepper black freshly ground
  • Dash pepper black freshly ground
  • 0.5 teaspoon salt 
  • cups turkey leftover cooked finely chopped

Equipment

  • food processor
  • bowl
  • frying pan
  • baking sheet
  • sauce pan
  • oven
  • aluminum foil

Directions

  1. Preheat oven to 40
  2. To prepare soup, cut squash in half lengthwise. Discard seeds and membrane.
  3. Place squash, cut-sides up, on a foil-lined baking sheet.
  4. Drizzle with honey; sprinkle with 1/4 teaspoon salt and 1/4 teaspoon pepper.
  5. Bake at 400 for 1 hour or until tender; cool. Scoop out squash with a spoon; discard skin.
  6. Heat 1 teaspoon oil in a saucepan over medium-high heat.
  7. Add onion, carrot, celery, and garlic; saut 10 minutes or until tender.
  8. Remove 3/4 cup vegetables; set aside.
  9. Add broth to pan; cook over medium heat 12 minutes. Stir in squash. Reduce heat; simmer 15 minutes.
  10. Place soup in food processor; process until smooth.
  11. Add 1 cup milk, 1/2 teaspoon salt, and dash of pepper; set aside.
  12. To prepare croquettes, combine reserved vegetables, turkey, 1/4 cup breadcrumbs and next 6 ingredients (1/4 cup breadcrumbs through egg white). Cover and refrigerate 30 minutes or until firm. Shape into 12 (1-inch-thick) patties; press 1 1/2 cups breadcrumbs onto patties.
  13. Heat 3 3/4 teaspoons oil in a nonstick skillet over medium heat.
  14. Add 6 patties to pan; cook 3 minutes on each side or until golden brown.
  15. Remove croquettes from pan; keep warm. Repeat procedure with remaining oil and patties.
  16. Reheat soup. Divide evenly among 6 bowls; top with croquettes.
  17. Garnish with fresh sage leaves, if desired.

Nutrition Facts

Calories437kcal
Protein20.46%
Fat33.19%
Carbs46.35%

Properties

Glycemic Index
71.03
Glycemic Load
3.64
Inflammation Score
0
Nutrition Score
32.948695846226%

Flavonoids

Apigenin
0.18mg
Luteolin
0.09mg
Isorhamnetin
1.5mg
Kaempferol
0.25mg
Myricetin
0.05mg
Quercetin
6.19mg

Nutrients percent of daily need

Calories:436.8kcal
21.84%
Fat:16.59g
25.53%
Saturated Fat:2.64g
16.47%
Carbohydrates:52.12g
17.37%
Net Carbohydrates:46.32g
16.85%
Sugar:16.83g
18.7%
Cholesterol:85.61mg
28.54%
Sodium:1840.78mg
80.03%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.01g
46.02%
Copper:2.63mg
131.34%
Vitamin A:6029.04IU
120.58%
Vitamin B6:0.87mg
43.45%
Selenium:30.4µg
43.43%
Manganese:0.86mg
42.83%
Vitamin B3:8.26mg
41.32%
Vitamin C:31.98mg
38.77%
Potassium:1288.68mg
36.82%
Vitamin B2:0.6mg
35.05%
Phosphorus:325.79mg
32.58%
Vitamin B1:0.44mg
29.16%
Vitamin B12:1.68µg
27.93%
Folate:106.99µg
26.75%
Calcium:242.55mg
24.25%
Fiber:5.8g
23.19%
Iron:3.84mg
21.35%
Magnesium:75.91mg
18.98%
Vitamin B5:1.81mg
18.08%
Zinc:2.39mg
15.93%
Vitamin E:2.32mg
15.47%
Vitamin K:15.69µg
14.94%
Vitamin D:1.13µg
7.54%
Source:My Recipes