Curried Squash and Sweet Potato Soup
In autumn, squash and root vegetables are easy to find at stores and markets. Canada’s Food Guide recommends eating at least one orange or dark green vegetable every day. This hearty soup will help to fight off the chill while providing important nutrients for a healthy body.
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2 TbspÌýCanola oilÌý30 mL
2 clovesÌýGarlic, crushed Ìý2 cloves
1 smallÌýOnion, chopped Ìý1 small
1 mediumÌýButternut squash, peeled, seeded and chopped (about 4 cups)Ìý1 medium
2 mediumÌýSweet potato, peeled and choppedÌý2 medium
2 cupsÌýWaterÌý500 mL
2 cubesÌýLow sodium chicken or vegetable bouillon cubes, crumbledÌý2 cubes
½ tspÌýGround gingerÌý2 mL
1 tspÌýCurry powderÌý5 mL
1 TbspÌýHoney Ìý15 mL
2 cupÌý1% milkÌý500 mL
Directions:
1.ÌýIn a large nonstick pot or saucepan, heat oil over medium heat; add garlic and onion to the oil and cook until softened, about 5 minutes.
2.ÌýAdd squash, sweet potato, water, bouillon, ginger and curry powder into the saucepan.
3.ÌýReduce heat, cover and simmer for 30 minutes or until vegetables are tender.
4.ÌýRemove from heat and let cool. Puree in the blender or mash with a potato masher until smooth.
5.ÌýReturn to pot. Stir in honey and milk.
6.ÌýStir until heated through.
Makes 6 servings (500 mL/ 2 cups/ 320 g)
Note: You can substitute cooked squash with 2 cups (500 mL) of cooked or canned pumpkin puree.
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Per Serving: 180 calories, 6 g fat, (1 g saturated fat, 0 g trans fat), 75 mg sodium, 29 g carbohydrate, 5 g protein, 3 g fibre.
For more recipes, see Inspiring Healthy Eating at Healthyeatingstartshere.ca
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