Spicy Butternut Squash Soup

Spicy Butternut Squash Soup

Among all squash types, the «butternut», with its creamy orange flesh, has the highest carotene content.

4 servings
Preparation 10 min
Cooking 1 h 10 min

90 calories per serving 


Ingredients

1/2 butternut squash   500 g
2 cloves garlic, unpeeled    
1 tbsp butter, unsalted   14 g
1/2 onions, finely chopped   100 g
1/2 tbsp gingerroot, grated   7 g
1 tsp curry powder   3 g
3 cups chicken broth   750 mL

Before you start

A blender or food processor will be very useful to purée the soup.

Method

  1. Preheat the oven to 190°C/375°F.
  2. Cut the squash in half lengthwise, remove the seeds and strings, and brush the halves with the oil. Add salt and pepper then place them on a baking sheet, cut side down. Put the unpeeled garlic cloves under the halves. Bake about 45-50 min until soft. Let the squash cool down then peel the skin and dice the pulp into 1,5 cm cubes. Peel the garlic and set aside with the squash.
  3. Heat the butter in a pot over medium heat. Chop the onion, add it to the pot and sauté 5 min, until translucent, with occasional stirring. Add the grated ginger and curry powder. Cook 1 min with stirring. Add the squash, garlic, and broth. Bring to a boil, lower the heat and simmer, uncovered, for 10 min. Let the soup cool down and purée it until smooth. If the soup is too thick, it may be thinned with additional broth.
  4. Ladle the soup into bowls and serve.

Nutrition Facts Table

Nutrition Facts

per 1 serving (300g)

Amount

% DV*

* DV = Daily Value

Calories

90

Fat

2.5 g

4 %

Saturated 1.5 g
+ Trans 0.1 g

7 %

Cholesterol

5 mg

Sodium

500 mg

21 %

Carbohydrate

17 g

6 %

Fibre

3 g

10 %

Sugars

3 g

Protein

2 g

Vitamin A

130 %

Vitamin C

35 %

Calcium

6 %

Iron

8 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 0 serving

More info

Claims

Free :
Added Sugar, Trans Fat
Low :
Cholesterol, Fat, Saturated Fat
Source of :
Calcium, Copper, Fibre, Folacin, Iron, Niacin, Pantothenic Acid, Vitamin B1, Vitamin B6
Good source of :
Magnesium, Manganese, Potassium, Vitamin C, Vitamin E
Excellent source of :
Vitamin A

More info


This recipe is in the following categories: Vegetables | Soups | Diabetes-friendly | Halal | Low Cholesterol | Low Fat | Low Saturated Fat | Christmas

You may like :

Go to the blog >>

Newsletter

Get nutrition advice and cooking tips delivered for free in your mail box every week!