Curried coconut butternut squash soup

Both spicy and sweet, this wonderful dish blends together exotic and homegrown flavours in a creamy curried coconut butternut squash soup that will be a delight for the senses on a chilly autumn day.

A great source of potassium and manganese, butternut squash tastes remarkably creamy when pureed. But when you mix in a little coconut milk, you'll find that the effect is profoundly delicious too. The flavours here will remind you of Indian cuisine, with fresh ginger and curry powder, and Granny Smith apples lending a lovely sweetness.

Prep time: 15 minutes
Cook Time: 25 minutes
Serves:  4

Ingredients:

• 15 mL (1 tbsp) canola oil
• 225 g (1 c) coarsely chopped onions
• 225 g (1 c) coarsely chopped carrots
• 1 Granny Smith apple, cored, peeled and chopped
• 2 garlic cloves, minced
• 7 g (1 1/2 tsp) minced fresh ginger
•  7 g (1 1/2 tsp) curry powder
• 1 medium butternut squash, peeled, seeded and chopped
• 500 mL (2 c) low-sodium chicken broth
• 250 mL (1 c) reduced-fat canned coconut milk
•  1 g (1/4 tsp) salt
• 20 g (4 tsp) minced red bell pepper

Instructions:

1. Heat the oil in a large saucepan over medium heat. Add the onions and carrots and cook until soft, about five minutes. Add the apples, garlic, ginger, and curry powder and cook until the apples are soft, about five minutes more.
2. Stir in the squash and just enough broth to cover the ingredients. Bring to a boil over high heat, then reduce the heat to medium-low, cover, and simmer until the squash is tender, about 15 minutes.
3. Stir in the coconut milk and salt and puree until smooth with a stick blender or in an upright blender. You can do this in batches, if necessary.
4. Return the soup to the pan if necessary and heat through.
5. Divide among four bowls and garnish with the minced bell pepper.

Per serving: 199 cal, 8 g fat (4 g sat), 25 g carbs, 5 g protein, 5 g fibre, 0 mg chol, 221 mg sodium, 90 mg calcium

Helpful Tip:
To make the raw squash easier to peel, prick it all over with a fork and microwave the squash whole on high power for two minutes, or until the skin is more tender.

Bon appéit!

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