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Curried Squash and Apple Soup

This lightly curried soup features two stars of the fall harvest - Ontario Squash and Apples.badge

Preparation Time: 25 minutes
Cooking Time: 30 minutes
Serves 6

Ingredients:

3 medium Ontario Apples, peeled, cored and cut into chunks
2 Ontario Acorn Squash (about 18 oz/600 g each), peeled, seeded and cut into chunks
1 medium Ontario Onion, cut into chunks
2 cloves Ontario Garlic, smashed
2 tbsp (25 mL) butter
1 tsp (5 mL) each curry powder and ground cumin
4 cups (1 L) chicken broth or stock
1/4 cup (50 mL) long-grain rice
Salt and pepper

Directions:

  • In large heavy saucepan, cook apple, squash, onion and garlic in butter over medium-high heat, stirring occasionally, for 5 minutes.
  • Stir in curry powder and cumin and cook, stirring for 1 minute. Stir in chicken broth and rice; bring to boil.
  • Reduce heat and simmer, stirring occasionally, for 25 minutes or until apple and squash are tender.
  • Remove from heat and drain, reserving broth.
  • In food processor or blender, purée cooked vegetable mixture in batches, until smooth, adding some reserved stock to purée as needed.
  • Return mixture to saucepan; stir in reserved broth and heat through.
  • Season with salt and pepper to taste.

Note: Nutrition Facts label is based on 6 serving yield, low-sodium chicken broth, unsalted butter, and no additional salt.

Acknowledgement

Recipe generously provided by Foodland Ontario.
Please visit www.foodlandontario.ca to access their Availability Guide and look for additional seasonal recipes.

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Nutrition Facts Table

Nutrition Facts

Serving Size (458g)
Servings Per Container: 6
Amount Per Serving
Calories 170 Calories from Fat 30
 
% Daily Value*
Total Fat  3.5G
5%
Saturated Fat  2g
10%
Trans Fat  0g
0%
Cholesterol  10mg
3%
Sodium  410mg
17%
Total Carbohydrate  34g
11%
Dietary Fiber  4g
16%
Sugars  12g
Protein  4g
Vitamin A 15% Vitamin C 45%
Calcium 8% Iron 10%
   
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
  Calories: 2,000 2,500
Total Fat less than 65g 80g
Saturated Fat less than 20g 25g
Cholesterol less than 300mg 300mg
Sodium less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g
Calories per gram:  
Fat 9    Carbohydrate 4    Protein 4
   

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