Squash and Apple Soup

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Preparation : 10 min Cooking : 1 h 10 min
100 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 750 mL
1 pinch salt [optional]
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.

Nutrition Facts Table

per 1 serving (310 g)

Amount

% Daily Value

Calories

100

Fat

4 g

6 %

Saturated 1.4 g
+ Trans 0.1 g

8 %

Cholesterol

10 mg

Sodium

500 mg

21 %

Carbohydrate

16 g

5 %

Fibre

2 g

9 %

Sugars

2 g

Net Carbs

14 g

Protein

2 g

Vitamin A

134 %

Vitamin C

32 %

Calcium

6 %

Iron

8 %
More info

Claims

This recipe is :
Excellent source of  :
Vitamin A
Good source of  :
Magnesium, Manganese, Potassium, Vitamin C, Vitamin E
Source of  :
Calcium, Fibre, Folacin, Iron, Niacin, Pantothenic Acid, Vitamin B1, Vitamin B6
Low  :
Cholesterol, Saturated Fat
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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  • 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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