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:
Why Diabetes Friendly?
- Low Glycemic Index Ingredients: Butternut squash is a low to medium glycemic index food, which is beneficial for blood sugar control.
- Rich in Nutrients: The soup contains vegetables and fruits rich in fiber, vitamins, and minerals, aiding overall health and diabetes management.
- Balanced Spices: The inclusion of spices like cayenne and cinnamon can help boost metabolism and improve blood sugar regulation.
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Equipment
- Large pot
- Blender or immersion blender
- Heat proof bowl
Ingredients
- olive oil 2 tbsp
- onion (large, diced) 1
- butternut squash (medium, peeled and cubed) 1
- potato (peeled and cubed) 1
- parsnip (small, peeled and diced) 3
- pear (peeled, cored and diced) 2
- salt 1 tsp
- curry powder ½ tsp
- cayenne powder ⅛-¼ tsp
- cinnamon (ground) ⅛ tsp
- cumin (ground) ⅛-¼ tsp
- chicken broth (low sodium ) 4 cups
- water 2 cups
- pepper (ground) 1/8 tsp
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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.
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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
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FAQ
- Can I make this soup ahead of time?
Yes, this soup stores well in the refrigerator for up to 5 days and freezes well for up to 3 months. Just reheat on the stove or in a microwave when ready to serve. - What can I serve with this soup?
It pairs well with crusty bread, a light salad, or a sandwich for a fuller meal. - Can I use a different type of pear or squash in this recipe?
Yes, feel free to substitute with other types of pears or winter squash that you have available. Each type will bring a slightly different flavour and texture to the soup.
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Nutrition
Per serving
Calories: 125.2kcal
Carbohydrates: 23.8g
Fiber: 4.7g
Sugar: 6.8g
Fat: 3.1g
Saturated Fat: 0.5g
Trans Fat:
Protein: 3.2g
Nutrition Facts
Pureed Butternut Squash and Pear Soup
Serving Size
0.75 cup
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.
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