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.
2 Tbsp Canola oil 30 mL
2 cloves Garlic, crushed 2 cloves
1 small Onion, chopped 1 small
1 medium Butternut squash, peeled, seeded and chopped (about 4 cups) 1 medium
2 medium Sweet potato, peeled and chopped 2 medium
2 cups Water 500 mL
2 cubes Low sodium chicken or vegetable bouillon cubes, crumbled 2 cubes
½ tsp Ground ginger 2 mL
1 tsp Curry powder 5 mL
1 Tbsp Honey 15 mL
2 cup 1% milk 500 mL
1. In 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. Add squash, sweet potato, water, bouillon, ginger and curry powder into the saucepan.
3. Reduce heat, cover and simmer for 30 minutes or until vegetables are tender.
4. Remove from heat and let cool. Puree in the blender or mash with a potato masher until smooth.
5. Return to pot. Stir in honey and milk.
6. Stir 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.
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