Roasted Squash Soup with Turkey Croquettes

Health score
31%
Roasted Squash Soup with Turkey Croquettes
45 min.
4
441kcal

Suggestions


Indulge in the comforting warmth of our Roasted Squash Soup with Turkey Croquettes, a delightful dish that perfectly marries rich flavors and wholesome ingredients. This recipe is not only a feast for the senses but also a nutritious option for lunch or dinner, making it an ideal choice for families and gatherings alike.

The star of this dish is the roasted squash, which brings a natural sweetness and creamy texture to the soup. Paired with the savory notes of sautéed vegetables and a hint of fresh sage, each spoonful is a celebration of autumn's bounty. The addition of fat-free chicken broth ensures a light yet satisfying base, while a splash of reduced-fat milk adds a touch of creaminess without the guilt.

But what truly elevates this meal are the turkey croquettes. Made from leftover turkey, these golden-brown patties are crispy on the outside and tender on the inside, providing a delightful contrast to the smooth soup. Coated in panko breadcrumbs, they offer a satisfying crunch that will have everyone coming back for seconds.

Ready in just 45 minutes, this recipe serves four and is packed with flavor and nutrition, boasting only 441 calories per serving. Whether you're looking to impress guests or simply enjoy a cozy meal at home, this Roasted Squash Soup with Turkey Croquettes is sure to become a favorite in your culinary repertoire.

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 less-sodium chicken broth fat-free
  • 1.5 teaspoons sage fresh chopped
  •  garlic cloves minced
  • tablespoon honey 
  • pounds kabocha squash 
  • 0.3 teaspoon kosher salt 
  • cup milk 2% reduced-fat
  • tablespoons milk 2% reduced-fat
  • 0.8 cup onion finely chopped
  • 1.8 cups panko breadcrumbs divided
  • 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

Calories441kcal
Protein20.19%
Fat34.2%
Carbs45.61%

Properties

Glycemic Index
63.03
Glycemic Load
3.64
Inflammation Score
-10
Nutrition Score
32.696087018303%

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:441.39kcal
22.07%
Fat:17.28g
26.58%
Saturated Fat:3.09g
19.33%
Carbohydrates:51.85g
17.28%
Net Carbohydrates:46.06g
16.75%
Sugar:16.9g
18.78%
Cholesterol:87.6mg
29.2%
Sodium:1700.75mg
73.95%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.96g
45.91%
Copper:2.63mg
131.48%
Vitamin A:5966.39IU
119.33%
Selenium:30.66µg
43.81%
Manganese:0.86mg
43.01%
Vitamin B6:0.85mg
42.71%
Vitamin B3:8.25mg
41.25%
Vitamin C:32.12mg
38.93%
Vitamin B2:0.63mg
36.81%
Potassium:1275.69mg
36.45%
Phosphorus:318.43mg
31.84%
Vitamin B1:0.43mg
28.36%
Folate:108.98µg
27.24%
Vitamin B12:1.62µg
27.04%
Calcium:238.36mg
23.84%
Fiber:5.79g
23.17%
Iron:3.85mg
21.4%
Magnesium:75.2mg
18.8%
Vitamin B5:1.8mg
18.05%
Zinc:2.42mg
16.15%
Vitamin E:2.33mg
15.52%
Vitamin K:15.71µg
14.97%
Vitamin D:0.4µg
2.66%
Source:My Recipes