Pureed Butternut Squash and Pear Soup
Indulge in the warm, comforting flavours of our Butternut Squash and Pear Soup, a diabetes-friendly recipe that masterfully combines sweet pears and earthy squash with a hint of spice. Perfect for a cozy meal, this nutrient-rich soup is high in fibre and low in sodium, making it an excellent choice for managing blood sugar levels and supporting overall health.
Servings: 12
Calories: 125.2kcal
Ingredients
- 2 tbsp olive oil
- 1 onion large, diced
- 1 butternut squash medium, peeled and cubed
- 1 potato peeled and cubed
- 3 parsnip small, peeled and diced
- 2 pear peeled, cored and diced
- 1 tsp salt
- ½ tsp curry powder
- ⅛-¼ tsp cayenne powder
- ⅛ tsp cinnamon ground
- ⅛-¼ tsp cumin ground
- 4 cups chicken broth low sodium
- 2 cups water
- 1/8 tsp pepper ground
Instructions
- Heat large pot over medium heat. Add oil.2 tbsp olive oil
- Add diced onion, cook until translucent and beginning to brown on the edges, about 3-5 minutes.1 onion
- Add the curry powder, cayenne, cinnamon and cumin. Toss to coat. Cook for another minute or so.½ tsp curry powder, ⅛-¼ tsp cayenne powder, ⅛ tsp cinnamon, ⅛-¼ tsp cumin
- Add cut squash, potato, parsnip and pear. Sprinkle with the salt. Cook for about 10 minutes, tossing every once in a while.1 butternut squash, 1 potato, 3 parsnip, 2 pear, 1 tsp salt
- Add the stock and water. Bring to a boil over high heat. Once boiling, lower the heat to a simmer and cover with the lid. Cook for about 45 minutes or until the vegetables are soft.4 cups chicken broth, 2 cups water
- Allow to cool a little before pureeing. In batches, puree the soup. The best way to do this is with a good blender, but an immersion blender will work too. Don’t blend too long, or it will have a baby-food consistency, just blend until smooth. Leave a slight texture.
- As you go, add each batch to a heatproof bowl or another pot. Add the pepper, taste. At this point you can serve right away or cool and refrigerate or freeze.1/8 tsp pepper
Cooking Tips
- Roasting Option: For an enhanced flavour, consider roasting the butternut squash, pears, and parsnips before adding them to the soup.
- Creaminess Without Dairy: For a creamier texture without dairy, add a bit of coconut milk or blend some of the vegetables until completely smooth.
- Spice Adjustments: Adjust the level of spices like curry and cayenne to increase or decrease heat and flavour to suit your taste.
Nutrition
Nutrition Facts
Pureed Butternut Squash and Pear Soup
Amount per Serving
Calories
125.2
% Daily Value*
Fat
3.1
g
5
%
Saturated Fat
0.5
g
3
%
Sodium
227.6
mg
10
%
Potassium
558
mg
16
%
Carbohydrates
23.8
g
8
%
Fiber
4.7
g
20
%
Sugar
6.8
g
8
%
Protein
3.2
g
6
%
Vitamin C
25.2
mg
31
%
Calcium
56.3
mg
6
%
Iron
1.1
mg
6
%
Magnesium
41.1
mg
10
%
Zinc
0.5
mg
3
%
* Percent Daily Values are based on a 2000 calorie diet.