Curried Squash & Apple Soup
Our dietitians' favourite
This recipe is taken from the 2014 Milk Calendar. "This recipe is a family favourite because we grow most of the ingredients ourselves! Squash is healthy, tasty and easy to grow, plus I love sharing it with our neighbours and friends.
-"Recipe from Marian Mac Lellan from Antigonish, Nova Scotia.
- Prep: 15 min
- Cooking: 35 min
Ingredients
- 1 tbsp (15 mL) butter
- 1 onion chopped
- 3 cloves garlic minced
- 2 tsp (10 mL) curry powder
- 1 medium butternut squash or large acorn squash peeled and chopped (about 6 cups/1.5 L)
- 2 apples peeled and chopped
- 2 cups (500 mL) low sodium chicken broth
- 2 cups (500 mL) Milk warmed
- Salt and pepper to taste
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Preparation
In large pot, melt butter over medium heat. Add onion and garlic; sauté for about 5 min or until softened. Stir in curry powder, squash and apples; sauté for 2 min. Add chicken broth, cover and bring to a boil. Reduce heat to medium-low and simmer, covered, for 15 to 20 min or until squash and apples are soft.
Using an immersion blender in pot or transferring soup in batches to an upright blender, purée until smooth. Return to pot, if necessary.
Stir in warm milk and reheat soup over medium heat, stirring, until steaming (do not let boil). Season to taste with up to 1/2 tsp (2 mL) salt and pepper. Ladle into warmed bowls.
Tips
Choose a squash that feels heavy for its size and had firm, smooth skin with no sign of wrinkling for the best texture and flavour.
Omit the curry powder and stir in 1 tsp (5 mL) chopped fresh thyme with the milk in third step.
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Nutritional information
Per serving| Energy: | 123 Calories |
| Protein: | 4 g |
| Carbohydrate: | 23 g |
| Fat: | 3 g |
| Fibre: | 3.1 g |
| Sodium: | 192 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 13 % / 138 mg |
| Vitamin A: | 61 % |
| Vitamin C: | 42 % |
| Magnesium: | 19 % |
| Vitamin B12: | 18 % |
