Butternut Squash Soup
6 to 8 servings
I love smooth puréed soups because you can make them rich-tasting even without adding rich ingredients, such as cream and butter. For the best flavour and texture, choose a squash that's heavy for its size. The hints of spices and herbs in this soup are mild enough for young palates and interesting enough for adults.
- 1 small butternut squash , about 2 lb (1 kg)
- 1 tbsp canola oil
- 1 large onion , chopped
- 4 cloves garlic , minced
- 2 tsp dried oregano leaves
- 1 tsp paprika
- 1/4 tsp ground cinnamon
- 5 cups reduced-sodium vegetable broth , or chicken broth
- 2 tbsp chopped cilantro
- With a heavy knife, cut squash in half lengthwise. Peel, remove seeds and chop flesh into roughly 1 in (2.5 cm) cubes. You should have about 5 cups (1.25 L).
- Heat oil in a large pot over medium. Add onion and garlic, and cook 3 minutes. Add squash, oregano, paprika and cinna-mon, and cook, stirring, for 2 minutes. Add broth and bring to a boil. Reduce heat; cover and simmer for about 25 minutes or until squash is very tender.
- Purée soup until smooth using an immersion blender, or by carefully ladling soup into a blender or food processor in batches – whir until smooth and return soup to pot. Add cilantro and warm through (with salt and pepper to taste).
- In a serving: 74 calories, 3 g protein, 2 g fat, 13 g carbs, 2 g dietary fibre, 59 mg calcium, 22 mcg folate