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枫糖南瓜苹果汤(Squash and Apple Soup with Maple)

来源:Foodland Ontario   更新:2017-09-09 12:22:41   作者:Foodland Ontario
枫糖南瓜苹果汤(Squash and Apple Soup with Maple)

Photo credit: Foodland Ontario


Preparation Time: 

Cooking Time: 

Serves: 4-6


Ingredients

2 Ontario Onions, chopped

1 tbsp (15 mL) butter

1 large Ontario Butternut Squash, peeled and cubed (about 5 cups/1.25 L)

2 Ontario Apples, peeled, cored and cubed

2 cloves Ontario Garlic

4 cups (1 L) sodium-reduced chicken or vegetable broth

1 tsp (5 mL) chopped fresh Ontario Thyme Leaves

1 tsp (5 mL) salt

1/4 tsp (1 mL) pepper

3 tbsp (45 mL) Ontario Maple Syrup

1/2 tsp (2 mL) ground nutmeg

Pumpkin seeds

 

Preparation

In large pot, cook onions in butter over medium heat until softened, about 5 minutes. Add squash, apples, garlic, broth, 1 cup (250 mL) of water, thyme, salt and pepper; bring to boil. Reduce heat, cover and simmer for about 20 minutes or until squash is tender. Let cool slightly.

In batches, purée soup in blender until smooth. Return to pot and stir in maple syrup and nutmeg. Reheat soup until hot. Serve garnished with pumpkin seeds.


Nutrients per serving

1 Serving (When the recipe serves 6):

PROTEIN: 5 grams

FAT: 3 grams

CARBOHYDRATE: 34 grams

CALORIES: 175

FIBRE: 3 grams

SODIUM: 460 mg

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