Butternut Squash & Carrot Soup with Kale Chips
Don’t tear the kale too small- you want a size similar to potato chips. Nutritional yeast adds a delicious nutty and cheesy flavour as well as providing a little kick of protein and minerals to your dish. Double down and sprinkle some over soup before topping with kale chips.
Prep time: 15 minutes
Cook time: 55 minutes
Cool time: 10 minutes
1 large onion, chopped
3 cups (750 mL) PC Frozen Diced Butternut Squash 1
2 carrots, finely chopped (about 2 cups/500 mL)
1 Granny Smith apple, peeled, cored and cubed
3 large cloves garlic, peeled
1 tbsp (15 mL) PC New World EVOO Extra Virgin Olive Oil
1 pkg (900 mL) PC Blue Menu Chicken Broth or water
1 tsp (5 mL) salt
1/2 tsp (2 mL) freshly ground black pepper
3 cups (750 mL) torn stemmed kale, washed and dried
1-½ tsp (7 mL) PC New World EVOO Extra Virgin Olive Oil
2 tbsp (25 mL) nutritional yeast
Make Soup: Preheat oven to 425°F (220°C).
- Place onion, frozen squash, carrots, apple and garlic on rimmed baking sheet. Drizzle with 1 tbsp (15 mL) oil; toss to combine. Roast in centre of oven 30 to 35 minutes without stirring or until lightly browned and tender. Remove from oven; let cool 10 minutes.
- Reduce oven temperature to 325°F (160°C).
- Scrape vegetables along with browned bits into blender. Pour in broth; blend until smooth. Transfer to saucepan; stir in salt and pepper.
- Make Kale Chips: Massage kale with 1-½ tsp (7 mL) oil until well coated and shiny. Arrange on rimmed baking sheet; sprinkle with salt. Bake in centre of oven 15 to 18 minutes or until dark green and crispy. Remove from oven and immediately sprinkle with nutritional yeast.
- Warm soup over medium heat, stirring occasionally. Divide among bowls; top with kale chips just before serving.
Makes 6 servings
Per serving: 100 calories, fat 4 g (of which 0.5 g is saturated), sodium 530 mg, carbohydrate 15 g, fibre 3 g, protein 3 g
Low in saturated fat
Excellent source of vitamin A
Source of fibre
TIP: Make sure kale is completely dry before massaging with oil to prevent oil from sliding off. Kale chips can be baked up to four days ahead. Store in a sealed container to retain crispness.
Variation: Add 2-3 tsp (10-15 mL) grated ginger root to soup just before serving for a Butternut Squash Carrot Ginger Soup.
Recipe Courtesy of your In-Store Dietitian, Angela Dawson, RD