Squash and Leek Soup

48 Reviews
95% would make this recipe again

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Preparation : 10 min Cooking : 1 h 10 min
110 calories/serving

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

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

Observations

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 (310 g)

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 %
More info

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
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Vegetables ½
Fats ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

48 Reviews (48 with rating only) 95% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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