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Preparation : 10 min Cooking : 1 h 10 min
100 calories/serving
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- Recipe
- Nutrition Info
- Reviews( 139 )
- My Notes
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] | 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 occasionalstirring.
- 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 theseasoning.
- 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 100 |
Fat 4 g 6 % |
Saturated 1.4 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
DIABETES Exchange
| Food Group | Exchanges |
|---|---|
| Starches | ½ |
| Vegetables | ½ |
| Fats | ½ |
Check out our Meal Plans for Type 2 Diabetes
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This recipe is in the following categories
Vegetables | Soups | Diabetes-friendly | Low Cholesterol | Halal | Low Saturated Fat | Christmas
Top Reviews
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Anonyme
october 20, 2021 | I would make this recipe again
use red onions instead of leeks. Similar but less expensive.
Useful 3
Anonyme
october 20, 2021 | I would make this recipe again
Couldn't believe there was so much flavour for such few ingredients. Delicious.
Useful 1
Anonyme
october 20, 2021 | I would make this recipe again
Made this for my dinner party and everyone loved it. I used a whole butternut squash, half a Spanish onion instead of leek, 1/2 tsp of curry and 1/2 tsp of nutmeg. My family is asking that I make it again right away.
Useful 1
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