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Squash and Leek Soup [L.F.] [L.S.]
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Squash and Leek Soup [L.F.] [L.S.]
Ingredients
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1/2 |
butternut squash |
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500 g |
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1 |
leeks, white and light green parts only |
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300 g |
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1 clove |
garlic, minced |
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1 tbsp |
canola oil |
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15 mL |
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3 cups |
chicken broth, low-sodium |
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750 mL |
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salt to taste |
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ground pepper to taste |
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Method
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Preheat the oven to 190°C/375°F.
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Cut the squash in half lengthwise, remove but keep the seeds. Place the halves on a baking sheet, cut side down. Bake about 45-50 min until soft. Alternatively, cook each halve separately in a microwave oven: Place each halve in a bowl, partially covered, then cook at high intensity about 8 min for each halve. Let the halves cool down, carve out the pulp and dice it into 1,5 cm cubes. Set the cubes aside.
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Clean the seeds by removing the threads, dry them with a paper towel and place them on a baking sheet. Add a little oil and salt, mix well and bake until golden, about 20 min, with occasional
stirring.
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In the meantime, prepare the leek. Keep the white and light green parts only, then slice them thin. Mince the garlic.
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Heat the remaining oil in a pot over medium heat. Sauté the leek and garlic 4-5 min until translucent. Add the squash cubes and cook 2-3 min with stirring. Add the
broth. Bring to a boil, reduce the heat and simmer about 20 min uncovered. Purée the soup in a blender. Adjust the
seasoning.
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Pour the soup into serving bowls, add the baked seeds and serve.
Remarks
The soup keeps up to 7 days in the refrigerator or up to 4 months in the freezer. The baked seeds will keep up to 3 weeks at room temperature.
Claims
- Free :
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Added Sugar, Cholesterol, Trans Fat
- Low :
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Saturated Fat, Sodium
- Source of :
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Calcium, Copper, Fibre, Folacin, Iron, Manganese, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin B12, Vitamin B6, Vitamin K
- Good source of :
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Magnesium, Niacin, Potassium, Vitamin C, Vitamin E
- Excellent source of :
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Vitamin A
- Diet-related health claims :
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Artery-healthy, Heart-healthy
More info
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Nutrition Facts Table
Nutrition Facts
per 1 serving (300g)
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Amount
% DV*
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* DV = Daily Value
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Calories
100
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Fat
3.5 g
5 %
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Saturated 0.5 g
+ Trans 0.1 g
3 %
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Cholesterol
0 mg
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Sodium
55 mg
2 %
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Carbohydrate
17 g
6 %
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Fibre
2 g
9 %
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Sugars
3 g
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Protein
4 g
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Vitamin A
130 %
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Vitamin C
30 %
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Calcium
6 %
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Iron
10 %
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More info
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