Squash and Leek Soup

Name: Squash and Leek Soup
Prep time: 10 min
Cook time: 1 h 10 min
Total time: 1 h 20 min
Yield: 4
Ingredients: 1/2 butternut squash; 2 tsp canola oil; 1 leeks; 1 clove garlic; 1 tbsp butter, unsalted; 3 cups chicken broth, low-sodium; 1 pinch salt; ground pepper to taste

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94% would make this recipe again

Preparation : 10 min Cooking : 1 h 10 min

110 calories/serving

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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, low-sodium	750 mL
1 pinch	salt [optional]	0.2 g
	ground pepper to taste [optional]

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
+ Trans 0.1 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 %

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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

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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