Roasted Garlic and Butternut Squash Soup

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.

Roasted Garlic and Butternut Squash Soup


Quantity Ingredients
2 bulbs of garlic
1 medium butternut squash (about 2 lb / 1 kg)
2 cups / 500 ml chopped onions
1 tsp / 5 ml + 2 tbsp / 25 ml canola oil
6 cups / 1.5 L water
1 tsp / 5 ml coarse sea salt, or to taste


Preheat oven to 375°F (190°C).

Gently remove papery skin from garlic cloves and slice off a quarter-inch  (0.5 cm) 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. Rub 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 8 to 12 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.

Serves 6.

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

Source: Leslie Beck's Healthy Kitchen