Acorn squash soup with warm spices

100

PREP TIME

25 min

TOTAL TIME

1 h

* PLUS Serves: 6
Acorn squash soup with warm spices

Acorn squash soup with warm spices. Photo, Erik Putz.

This creamy, triple-tested acorn squash soup recipe with warm spices is a great source of vitamin A and under 200 calories per serving.


Ingredients

  • 1 kg acorn squash
  • 2 tbsp vegetable oil
  • 1/2 tsp salt , divided
  • 1 medium onion , chopped
  • 2 garlic cloves , minced
  • 1/2 tsp chili powder
  • 1/2 tsp cumin
  • 1/4 tsp cinnamon
  • 3 cups vegetable broth
  • 1 cup water
  • 1/4 cup 35% cream
  • 1 tbsp lime juice
  • 1/2 cup pepitas , optional
  • sour cream , optional

Instructions

  • PREHEAT oven to 350F. Peel squash. Cut in half and set seeds aside. Cut squash into 1-in. cubes. Squash should measure about 7 cups.
  • WASH and dry 1/3 cup squash seeds. Toss with 1 tsp oil and 1/8 tsp salt on a baking sheet. Toast seeds in centre of oven until dark golden, 13 to
    15 min. Transfer to a rack to cool.
  • HEAT a large pot over medium. Add remaining oil, then onion. Cook until onion softens, about 5 min. Add garlic, spices and remaining salt. Cook 1 min. Add cubed squash and cook
    2 more min. Add broth and water. Boil, then reduce heat to medium and gently boil, partially covered, until squash is very tender, 25 to 30 min.
  • PURÉE mixture in pot using a hand blender, or in a blender in batches. Stir in cream and lime juice. Ladle soup into bowls and garnish with toasted squash seeds, pepitas and sour cream.

Nutrition (per serving)

  • Calories
  • 194,
  • Protein
  • 4 g,
  • Carbohydrates
  • 25 g,
  • Fat
  • 11 g,
  • Fibre
  • 4 g,
  • Sodium
  • 595 mg.
  • Excellent source of
  • Vitamin A

Serving Tip: Slice 1/2 in. off bottoms of 6 squash so they sit flat. Cut off tops for lids. Scoop out seeds and enough squash to hold 1 cup of soup. Brush bowls and lids with oil and set on a baking sheet. Bake at 400F until just tender, about 25 min.