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Squash and Leek Soup

125 Reviews
97% would make this recipe again

Preparation : 10 min Cooking : 1 h 10 min
100 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 tsp canola oil, to toast the seeds 10 mL
1 leeks, white and light green parts only 300 g
1 clove garlic, minced
1 tbsp butter, unsalted 14 g
3 cups chicken broth 750 mL
salt [optional]
ground pepper to taste [optional]

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 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.
  3. Clean the seeds by removing the threads, dry them with a paper towel and place them on a baking sheet. Add the oil and salt, mix well and bake until golden, about 20 min, with occasional stirring.
  4. In the meantime, prepare the leek. Keep the white and light green parts only, then slice them thin. Mince the garlic.
  5. Heat the butter 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.
  6. 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.

Nutrition Facts Table

per 1 Serving (310g)

Amount

% Daily Value

Calories

100

Fat

4 g

6 %

Saturated 1.4 g
+ Trans 0.1 g

8 %

Cholesterol

10 mg

Sodium

500 mg

21 %

Carbohydrate

16 g

5 %

Fibre

2 g

9 %

Sugars

2 g

Protein

2 g

Vitamin A

134 %

Vitamin C

32 %

Calcium

6 %

Iron

8 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ¾ 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, Saturated Fat
Source of  :
Calcium, 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

125 Reviews (119 with rating only ) 97% would make this recipe again
Sort By: Most Recent| Rating | Most Helpful
amalita
january 02, 2015 | I would make this recipe again

In winter, I make this soup all the time. It is the best squash soup recipe.

Useful 0
dnkpluv2
january 02, 2014 | I would make this recipe again

I made this recipe for the first time last year for our extended family holiday potluck and everyone loved it and asked that I make it again this year.

Useful 0
mamapumpkin
september 04, 2013 | I would make this recipe again

Delicious, but skip the baked seeds. The soup was great, the seeds were not very good, 4 out of 4 here did not like the seeds, so will not waste time on them next time.

Useful 0
Lowana
october 19, 2012 | I would make this recipe again

Couldn't believe there was so much flavour for such few ingredients. Delicious.

Useful 1
ChristineAL
october 09, 2012 | I would make this recipe again

Made this for my dinner party and everyone loved it. I used a whole butternut squash, half a Spanish onion instead of leek, 1/2 tsp of curry and 1/2 tsp of nutmeg. My family is asking that I make it again right away.

Useful 1

This recipe is in the following categories

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

Top Reviews

View All Reviews
steinway
may 31, 2009 | I would make this recipe again

use red onions instead of leeks. Similar but less expensive.

Useful 3
Lowana
october 19, 2012 | I would make this recipe again

Couldn't believe there was so much flavour for such few ingredients. Delicious.

Useful 1
ChristineAL
october 09, 2012 | I would make this recipe again

Made this for my dinner party and everyone loved it. I used a whole butternut squash, half a Spanish onion instead of leek, 1/2 tsp of curry and 1/2 tsp of nutmeg. My family is asking that I make it again right away.

Useful 1