The bright orange colour of this soup is an indicator of its exceptional phytochemical content. Thanks to the butternut squash, it's packed with beta-carotene as well as vitamins C and E. Even better, it contains only 268 milligrams of sodium per cup, much less than store-bought prepared soups.
|1 medium||butternut squash (about 1 kg)|
|1 tsp / 5 ml + 2 tbsp / 25 ml||canola oil|
|6 cups / 1.5 L||water|
|1 tsp / 5 ml||sea salt|
Preheat oven to 375°F (190°C).
Gently remove papery skin from garlic bulbs and slice off a quarter-inch (5 mm) from the top of each. Place garlic on a baking sheet and drizzle with 1/4 tsp (1 ml) of the oil.
Slice squash in half lengthwise and scoop out seeds. Place squash cut-side up on the baking sheet with the garlic. Drizzle squash with 3/4 tsp (3 ml) of the oil.
Place baking sheet in oven; bake for 1 hour, or until squash is cooked through and can easily be pierced with a fork.
Meanwhile, heat the last 2 tbsp (25 ml) of the oil in a large saucepan over medium heat. When pan is hot, add onions and sauté until onions begin to brown and caramelize, about 15 to 20 minutes. (Reduce heat if onions begin to burn). Add water and salt to pan.
Meanwhile, gently scoop out flesh of butternut squash and add to the saucepan.
Gently squeeze each clove of roasted garlic out of the skin; add to saucepan with squash.
Cover saucepan and bring to a boil; reduce heat and simmer for 20 minutes.
Remove from heat, purée with a hand blender until smooth.
Per 1-1/3 cup (325 ml) serving: 134 calories, 2 g protein, 5 g total fat (0 g saturated fat), 22 g carbohydrate, 3 g fibre, 0 mg cholesterol, 403 mg sodium
Thanks to garlic's unique sulphur-containing compounds, scientists are praising garlic's potential to help guard against certain cancers, heart disease, arthritis, even type 2 diabetes. Garlic is not only good for you, it tastes great too. Garlic enhances the flavor of stir-fries, pasta sauces, soups, dips, spreads, salads and marinades. Read on to discover the health benefits garlic has to offer - and the many ways to add this month's featured food to your diet.
Start one of Leslie's Nutrition/Weight Loss Programs today!