Butternut squash, sweet, smooth and creamy, makes a soup that tastes like it’s loaded with butter. Squash is also a low-glycemic food, which means it releases sugars slowly and helps to keep you feeling full longer. The molasses and spices give this soup its distinctive flavor. To save time, look for squash that’s already peeled and chopped. Make sure to wash leeks well to remove all the dirt between the leaves. I cut and separate the leaves before washing.
1. Spray a non-stick saucepan with cooking oil, add the vegetable oil and place over medium-low heat. Stir in the garlic and leeks. Cover and cook until softened, about 3 minutes.
2. Stir in the squash, stock, carrot, cinnamon, ginger, salt and pepper. Bring to a boil, then reduce the heat to medium-low. Cover and cook for 15 to 20 minutes, or until the vegetables are tender. Add the molasses and honey.
3. Transfer the soup to a food processor or blender. Purée until smooth, working in batches if necessary.
4. Ladle into individual bowls and garnish with a dollop of yogurt.
2 tsp vegetable oil
1 1/2 tsp minced fresh garlic
1 1/2 cups sliced leek
5 cups peeled and diced butternut squash (about 1 large whole squash)
4 cups chicken stock
1 cup diced carrot
1 tsp ground cinnamon
1/2 tsp ground ginger
2 Tbsp molasses
A pinch of salt and freshly ground black pepper
2 Tbsp honey
3 Tbsp low-fat yogurt or sour cream
Nutritional Analysis per Serving
Protein 4.7 g
Fat 3.5 g
Saturated Fat 1.2 g
Carbohydrates 25 g
Cholesterol 5.1 mg
Sodium 97 mg
Fiber 6.1 g
Prep Time: 12 minutes
Cook Time: 23 minutes
Make Ahead: Prepare soup up to 2 days in advance and refrigerate. Reheat in a saucepan over low heat, adding more stock if too thick.