|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||vegetable broth, low-sodium||750 mL|
|ground pepper to taste [optional]|
- Preheat the oven to 190°C/375°F.
- 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.
- 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.
- In the meantime, prepare the leek. Keep the white and light green parts only, then slice them thin. Mince the garlic.
- 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.
- 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
per 1 Serving (310g)
% Daily Value
Servings of Canada's Food Guide1 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|
ClaimsThis recipe is :
- Free :
- Added Sugar, Trans Fat
- Low :
- Cholesterol, 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