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Spicy Butternut Squash Soup

69 Reviews
95% would make this recipe again

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

Preparation : 10 min Cooking : 1 h 10 min
90 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Nuts & Peanuts Free
  • Halal
  • Diabetes-friendly

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

per 1 Serving (300g)

Amount

% Daily Value

Calories

90

Fat

2 g

4 %

Saturated 1.3 g
+ Trans 0.1 g

7 %

Cholesterol

10 mg

Sodium

500 mg

21 %

Carbohydrate

17 g

6 %

Fibre

3 g

10 %

Sugars

3 g

Protein

2 g

Vitamin A

134 %

Vitamin C

33 %

Calcium

6 %

Iron

8 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ½ servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 0 serving

Claims

This recipe is :
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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Vegetables ½
Fats ½

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Members' Reviews

69 Reviews (66 with rating only ) 95% would make this recipe again
Sort By: Most Recent| Rating | Most Helpful
Mystick
september 28, 2014 | I would make this recipe again

The cari plays a big part here, it will mostly taste that. The texture is very good. I removed the seeds and cook them at the same time as the squash in the oven.

Useful 0
maryjoe17
december 06, 2009 | I would make this recipe again

My family loves this recipe, their are never left overs!

Useful 0
steph3bee
october 11, 2008 | I would make this recipe again

Delicious!

Useful 1

This recipe is in the following categories

Vegetables | Soups | Low Saturated Fat | Halal | Low Cholesterol | Low Fat | Diabetes-friendly | Christmas

Top Reviews

View All Reviews
steph3bee
october 11, 2008 | I would make this recipe again

Delicious!

Useful 1
Mystick
september 28, 2014 | I would make this recipe again

The cari plays a big part here, it will mostly taste that. The texture is very good. I removed the seeds and cook them at the same time as the squash in the oven.

Useful 0
maryjoe17
december 06, 2009 | I would make this recipe again

My family loves this recipe, their are never left overs!

Useful 0