EAT RIGHT, LIVE LISA: Butternut Squash & Carrot Soup

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

Kale Chips:                     

3 cups (750 mL)               torn stemmed kale, washed and dried
1-½ tsp (7 mL)                 PC New World EVOO Extra Virgin Olive Oil
Pinch                                salt
2 tbsp (25 mL)                  nutritional yeast

Make Soup: Preheat oven to 425°F (220°C).

  1. 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.
  2. Reduce oven temperature to 325°F (160°C).
  3. Scrape vegetables along with browned bits into blender. Pour in broth; blend until smooth. Transfer to saucepan; stir in salt and pepper.
  4. 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.
  5. 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                            

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