Squash and Leek Soup
Ingredients
Before you start
A blender or food processor will be very useful to purée the soup.
Method
- 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.
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 110 |
Fat 5 g 7 % |
Saturated
1.6 g
9 % |
Cholesterol 10 mg |
Sodium 50 mg 2 % |
Carbohydrate 17 g 6 % |
Fibre 2 g 9 % |
Sugars 3 g |
Net Carbs 15 g |
Protein 4 g |
Vitamin A 134 % |
Vitamin C 32 % |
Calcium 6 % |
Iron 10 % |
Claims
This recipe is :- Diet-related health claims :
- Artery-healthy, Heart-healthy
- Excellent source of :
- Vitamin A
- Good source of :
- Magnesium, Niacin, Potassium, Vitamin C, Vitamin E
- Source of :
- Calcium, Copper, Fibre, Folacin, Iron, Manganese, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin B12, Vitamin B6
- Low :
- Cholesterol, Saturated Fat, Sodium
- Free :
- Added Sugar, Trans Fat
DIABETES Exchange
Food Group | Exchanges |
---|---|
Starches | ½ |
Vegetables | ½ |
Fats | ½ |