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Spicy Butternut Squash Soup

5 Reviews
100% 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
  • Kosher
  • Vegetarian
  • Diabetes-friendly
  • Artery-healthy
  • Heart-healthy

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 vegetable broth, low-sodium 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

50 mg

2 %

Carbohydrate

17 g

6 %

Fibre

3 g

12 %

Sugars

4 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, Sodium
Source of  :
Calcium, Copper, Fibre, Folacin, Iron, Niacin, Pantothenic Acid, Vitamin B1, Vitamin B12, Vitamin B6
Good source of  :
Magnesium, Manganese, Potassium, Vitamin C, Vitamin E
Excellent source of  :
Vitamin A
Diet-related health claims  :
Artery-healthy, Heart-healthy

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

5 Reviews (5 with rating only ) 100% would make this recipe again