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Butternut Squash Soup with Pumpkin Seed Oil

April 5, 2012 - By Karine Larose, M.Sc.

Temps de lecture 2 minutes


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

Butternut Squash Soup with Pumpkin Seed Oil is a post from Nautilus Plus. The Nautilus Plus blog aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
Copyright © Nautilus Plus 2012

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