Butternut Squash, Chickpea and Zucchini Soup

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This soup makes the perfect meal to have 2 to 4 hours before sports!

Preparation : 15 min Cooking : 1 h
580 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Nuts & Peanuts Free
  • Halal
  • Bone-healthy

Ingredients

1 butternut squash 900 g
6 tbsp olive oil 90 mL
1 1/2 onions, diced 300 g
3 zucchini, diced 380 g
1 tsp curry powder 3 g
5 cups chickpeas/garbanzo beans (canned), rinsed and drained 1.25 L
3 cups chicken broth 750 mL
3 cups Greek yogurt, plain, 2% M.F. 750 g
2 tbsp extra virgin olive oil 30 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. 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 then dice it into 1,5 cm cubes. Set the cubes aside.
  3. Meanwhile, prepare the vegetables: Dice the zucchini and chop the onion.
  4. Heat the oil in a pot over medium heat. Add the onion, zucchini and curry powder. Cook, with stirring, until softened, 2-3 min. Add the squash, chickpeas and broth. Cook over medium heat until the zucchini are tender, about 10 min. Purée the soup in a blender and adjust the seasoning.
  5. Pour the soup into bowls, swirl in the yogurt and extra virgin olive oil. Serve.

Nutrition Facts Table

per 1 serving (690g)

Amount

% Daily Value

Calories

580

Fat

23 g

36 %

Saturated 4.1 g
+ Trans 0 g

21 %

Cholesterol

0 mg

Sodium

810 mg

34 %

Carbohydrate

73 g

24 %

Fibre

14 g

55 %

Sugars

10 g

Protein

24 g

Vitamin A

174 %

Vitamin C

58 %

Calcium

27 %

Iron

30 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 ½ servings
Grain Products : 0 serving
Milk and Alternatives : ¾ serving
Meat and Alternatives : 1 ¼ servings

Claims

This recipe is :
Free  :
Added Sugar, Cholesterol, Trans Fat
Low  :
Calories, Saturated Fat, Sodium
Source of  :
Selenium, Vitamin B2
Good source of  :
Niacin, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin K
Excellent source of  :
Calcium, Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Potassium, Vitamin A, Vitamin B6, Vitamin C, Vitamin E, Zinc
Diet-related health claims  :
Bone-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3 ½
Vegetables 1
Meat and Alternatives 1 ½
Fats 3 ½

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Recipe tailored to the needs of sports enthusiasts and active families