Maple roasted squash soup
This soup brings cozy flavour and heart-healthy goodness to your table. Packed with plant-based nutrients, it’s a simple way to enjoy vegetables.
This recipe has been adapted to include Health Canada’s food safety guidance.
120 cal
Serves 5
Prep time
0h 15m
Cook time
0h 35m
Total time
0h 50m
Ingredients
Directions
-
Step 1
Wash hands with soap and warm water for at least 20 seconds. Clean and dry all food preparation surfaces. -
Step 2
Before chopping, scrub butternut squash with a clean vegetable brush under cool running water. -
Step 3
Gently rinse fresh thyme, garlic clove, red bell pepper and fresh parsley under cool running water before preparing the ingredients. -
Step 4
In a large bowl, toss squash with maple syrup, oil, thyme, garlic and pepper. Spread onto parchment paper lined baking sheet. Roast in 400° F (200° C) oven for about 25 minutes or until tender and golden. -
Step 5
Scrape squash into soup pot and add broth. Bring to a simmer and puree soup with an immersion blender until smooth. Alternatively, puree in batches in a blender. Stir in red pepper and parsley and simmer for 5 minutes to heat through. -
Step 6
Store any leftovers away in the fridge within two hours, or sooner if they’re in a warm location.
Tips
-
This soup will freeze well in airtight containers for up to 2 weeks.
Nutritional information
Per serving (1 of 5)
- Calories
- 120
- Protein
- 2 g
- Sodium
- 285 mg
- Potassium
- 539 mg
- Total fat
- 2 g
- Saturated fat
- 0 g
- Cholesterol
- 0 mg
- Carbohydrates
- 25 g
- Fibre
- 4 g
- Sugars
- 8 g
- Added sugars
- 2 g
Recipe developed by Emily Richards, PH Ec. ©Heart and Stroke Foundation 2015.
