Tuesday, 17 January 2017

Sweet and Savoury Squash Soup

It is one of those chilly winter days that makes everyone wish they were cuddled up in a cozy blanket with a cup of soup. So, I tried to make the most out of the frigid weather and created this easy sweet and savoury squash soup!

For convenience, I went with frozen, cubed, butternut squash for this recipe (and because I already had some in my freezer). But are frozen vegetables just as nutritious?

Frozen Versus Fresh Vegetables: The Facts

Plain frozen vegetables are just as nutritious as the fresh variety. The freezing process does not remove any nutrients from the vegetables. Look for frozen veggies without any added flavourings (i.e. without extra added fat or salt).

Purchasing frozen vegetables can be both convenient and cost effective when the fresh version is not in season.

Freeze your own!
Purchase fresh vegetables when they are in season, prepare them (chopped, cubed, etc.) and freeze them in an airtight container or bag.

Frozen vegetables keep in the freezer for up to one year.

Prep: 10 minutes
Cook time: 20 minutes
Total time: 30 minutes

- 1 lb frozen, cubed butternut squash * (see below for instructions if using fresh)
- 1 Tbsp butter
- 1 clove of garlic, minced
- 2 Royal Gala apples, cored and chopped
- 1/2 medium sized onion, chopped
- 1/2 tsp salt
- 2 tsp cinnamon
- 1 cup skim milk
- 1/2 cup - 1 cup water or low sodium vegetable broth
- 2 Tbsp fresh sage, minced
- Additional cinnamon for garnish

* If using fresh butternut squash, choose one which is approximately 2 lbs in weight, in order to yield 1 lb once prepared. To prepare, cut butternut squash lengthwise and scoop out the seeds. Cook face down on a cooking sheet with a bit of oil, for 35-45 minutes, or until tender. Once cooked, remove and discard the skin. Continue with step 2 of the recipe below.

  1. Place frozen squash into a large bowl with 1/4 cup of water. Microwave on high for 6 minutes, stirring half way through. Repeat until squash is tender. Set aside.

  2. Add the butter and garlic to a frying pan, and warm over medium heat. Add chopped onion and apple to the pan and season with salt and cinnamon. Cook over low to medium heat until tender (approximately 8-10 minutes).  

  3. Add the butternut squash, and apple/onion mixture to a food processor or blender. Depending on the size of your appliance, you may have to separate the mixture into two batches. 
  4. Pour milk and water (or vegetable broth) over vegetable mixture. The amount of water (or vegetable broth) added will vary depending on the desired thickness of your soup: I suggest starting with 1 cup of liquid and working your way up. 
  5. Blend on high until soup is smooth. 
  6. Prior to serving, heat fresh sage and 1 tsp of butter in a pan over low heat for approximately one minute. Meanwhile, warm soup in microwave or saucepan. 
  7. Garish with cooked sage and additional cinnamon and serve. 

1 comment: