Squash and Leek Soup

Squash and Leek Soup

4 servings
Preparation 10 min
Cooking 1 h 10 min

100 calories per serving 


1/2 butternut squash   500 g
1 leeks, white and light green parts only   300 g
1 clove garlic, minced    
1 tbsp canola oil   15 mL
3 cups chicken broth, low-sodium   750 mL
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

Before you start

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


  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 a little 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 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.
  6. Pour the soup into serving bowls, add the baked seeds and serve.


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

Nutrition Facts

per 1 serving (300g)


% DV*

* DV = Daily Value




3.5 g

5 %

Saturated 0.5 g
+ Trans 0.1 g

3 %


0 mg


55 mg

2 %


17 g

6 %


2 g

9 %


3 g


4 g

Vitamin A

130 %

Vitamin C

30 %


6 %


10 %

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


Free :
Added Sugar, Cholesterol, Trans Fat
Low :
Saturated Fat, Sodium
Source of :
Calcium, Copper, Fibre, Folacin, Iron, Manganese, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin B12, Vitamin B6, Vitamin K
Good source of :
Magnesium, Niacin, Potassium, Vitamin C, Vitamin E
Excellent source of :
Vitamin A
Diet-related health claims :
Artery-healthy, Heart-healthy

More info

This recipe is in the following categories: Vegetables | Soups | Artery-healthy | Diabetes-friendly | Halal | Heart-healthy | Kosher | Low Cholesterol | Low Saturated Fat | Low Sodium

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