Squash with Herbs Soup

Our dietitians' favourite

Squash is perfect for soup. The tasty sharpness of Canadian Old Cheddar cheese is a great complement to its subtle creaminess.

  • Prep: 10 min
  • Cooking: 20 min - 25 min
Yields 6 servings
squash with herbs soup

Ingredients

  • 1 medium onion chopped
  • 1 tbsp (15 mL) butter
  • 2 1/2 cups (625 mL) pureed squash
  • 2 1/2 cups (625 mL) chicken broth
  • 1/2 tsp (2 mL) dried thyme
  • 1/2 tsp (2 mL) dried rosemary
  • Salt and pepper to taste
  • 1 pinch of ground cumin
  • 2 1/2 cups (625 mL) Milk
  • 1 cup (250 mL) Canadian Old Cheddar cheese grated

Preparation

In a heavy saucepan, sauté onion in butter until it's transparent. Add broth, squash and spices. Salt and pepper to taste.

Heat on medium-low, then reduce to simmer for 15 to 20 min, stirring occasionally. Purée mixture. Add milk and reheat, but do not boil. Remove from heat. Stir in Old Cheddar cheese until melted.

Tips

If fresh squash isn't available, you can always use commercially packaged puree.

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Nutrition

Nutritional Information

per serving
Energy: 172 Calories
Protein: 11 g
Carbohydrate: 14 g
Fat: 9 g
Fibre: 1.4 g
Sodium: 111 mg

Top 5 Nutrients

 
(% DV*)
Calcium: 26 % / 287 mg
Vitamin B12: 58 %
Vitamin A: 37 %
Vitamin D: 30 %
Phosphorus: 24 %