Canada’s food guide
Spiced-up butternut squash soup
A hint of curry and cilantro takes this soup up a notch, making it a hands down favourite. This go-to recipe is versatile, so sub in other vegetables to transform it into a brand new soup.
Prep time: 15 minutes
Cook time: 30 minutes
Servings: 6
- 1 medium butternut squash (about 1.125 kg/2 ¼ lb)
- 5 mL (1 tsp) vegetable oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 10 mL (2 tsp) mild curry powder or paste
- 750 mL (3 cups) vegetable or chicken broth
- 30 mL (2 tbsp) chopped fresh cilantro or parsley (optional)
- 1 mL (¼ tsp) ground black pepper
- 85 mL (⅓ cup) 0% plain Greek yogurt (optional)
- Peel squash using a vegetable peeler. Cut squash in half crosswise, then cut each half in half lengthwise. Remove seeds. Chop squash into equal pieces (about 2.5 cm/1 inch); set aside.
- In a soup pot or large saucepan, heat oil over medium heat and add onion, garlic and curry powder. Cook, stirring for about 2 minutes or until starting to soften. Add chopped squash, broth and cilantro, if using. Bring to a boil. Once at a boil, reduce heat to a gentle simmer, cover and cook for about 25 minutes or until squash is very tender.
- Remove from heat and let cool slightly. Ladle into blender in batches or alternatively, using an immersion blender, puree soup in pot until smooth. Stir in pepper. Serve with a dollop of yogurt if desired.
Tips
- Save some soup for the next day’s lunch. Add canned, drained and rinsed chickpeas to the soup to keep you energized all afternoon.
- Transform this soup using 1.5 L (6 cups) chopped broccoli or cauliflower or 2 sweet potatoes instead of butternut squash.
- When using the blender, be sure to let soup cool slightly. Before pureeing, hold the lid with a kitchen towel to ensure it doesn’t pop off.
- Remember, a little salt goes a long way. Taste the food before adding any salt.
Categories
Freezer-friendly
Vegetarian