Cook Time: 35 minutes

Unsweetened apple cider adds body and a natural hint of sweetness to this thick and flavorful soup, and creamy winter squash delivers ample amounts of beta-carotene, B vitamins, and fiber. This recipe is very easy but it does take slightly longer to cook, which allows the flavors to meld perfectly. Look for packaged cut squash to help you save prep time.

Makes 6 (1 1/2-cup) Servings

Heat oil in a large heavy-bottomed saucepan over medium heat. Add onion and cook until softened and lightly browned, about 5 minutes. Add squash, cover, and cook 10 minutes more, stirring occasionally. Add stock and simmer until softened, 15 to 20 minutes. Using a slotted spoon, transfer solid ingredients to a blender with apple cider and purée until smooth. Add 1 1/3 cups of the cooking liquid and purée until smooth. Stir back into the pan. Serve hot.

Per serving: 160 calories, 5 g fat, 1 g saturated fat, 6 g protein, 28 g carbohydrate, 4 g dietary fiber, 135 mg sodium.