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Butternut Squash Soup with Pumpkin Seed Oil


Add a little color to your meal with this great butternut squash soup. Although we often associate squash as an autumn or winter vegetable, this soup is delicious all year round! In addition, squash is a good source of beta-carotene, which is believed to enhance the function of the the immune system. Enjoy!

Portion 4
155.5 calories / 14g carbs / 9.7g fat / 4.5g protein


2 cuillères à thé d’huile d’olive
2 échalotes françaises, hachées
4 tasses de courge musquée (environ 1 courge) pelée, coupée en cubes
1 gousse d’ail, hachée
4 tasses de bouillon de légumes faible en sodium
1/2 cuillère à thé de muscade
1/2 tasse de lait partiellement écrémé
4 cuillères à thé d’huile de pépin de citrouille
4 cuillères à thé de graines de citrouille grillée
1 cuillère à thé de ciboulette hachée finement
Sel et poivre

In a large pot fitted with a lid, heat the oil on medium/low heat. Add the shallots, squash and garlic and sauté until lightly coloured, about 5 minutes. Add the chicken (or vegetable) stock and nutmeg. Bring to a boil then reduce the heat to low, cover and cook for 15 to 20 minutes, or until the squash is very soft.

Remove the soup from the heat, transfer to a blender and purée until smooth or use a handheld blender. Pour the soup back into the pot. Stir in the milk. Heat to warm the soup mixture then salt and pepper to taste.

TO SERVE…Drizzle each serving with pumpkin seed oil, and top with toasted pumpkin seeds and chives.

By Karine Larose

Karine Larose, M.Sc.

Karine Larose is a kinesiologist, Director of Marketing and Communications and Spokesperson for Nautilus Plus who specializes in fitness motivation. She authored The Guide to Healthier Living, penned the book 10-4 The Healthy Way to Lose 10 Pounds in 4 Weeks and released her third work called Zero Diet: Delicious and Healthy Recipes for Success, all by Les Éditions du TRÉCARRÉ. Karine has launched a series of exercise DVDs entitled 30 minutes par jour pour Vivre Plus and is featured on the ULTIME FIT online platform. Many TV shows and radio stations regularly request Karine’s point of view on physical exercise issues and points of interest.

Butternut Squash Soup with Pumpkin Seed Oil is a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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