Sunshine Soup

Brighten your family's day with this delicious golden-hued soup. Ontario winter squash provides the creamy consistency rather than high-calorie cream. Serve it either hot or cold with crusty whole-grain bread and a green salad.

Preparation Time:

Cooking Time:

Servings: 4-6

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  • 1 (1-1/2 lb/750 g) Ontario Squash (small Butternut or Acorn)
  • 1 tbsp (15 mL) butter
  • 1 Ontario Onion, chopped
  • 1 tsp (5 mL) grated fresh ginger root
  • 2 Ontario Apples, peeled and chopped
  • 2-1/2 cups (625 mL) chicken broth
  • 1/2 tsp (2 mL) dried thyme leaves
  • Salt and pepper
  • Chopped fresh parsley


Microwave Directions:

Pierce squash in several places with a sharp knife. Microwave at High for 3 minutes to soften peel. Peel and chop 3 cups (750 mL) squash.

Combine butter, onion and ginger in a large microwavable bowl. Cover and microwave at High for 2 to 3 minutes to soften onion. Stir in squash and apples, cover and microwave at High for 8 to 10 minutes or until squash is tender. Stir partway through cooking. Add chicken broth and thyme, transfer to food processor or blender, purée in batches until smooth.

Return to bowl, cover and microwave at High for 3 to 5 minutes or until heated through, stirring once. Season to taste with salt and pepper.

Note: To serve cold, cool to room temperature, cover and refrigerate until well chilled. Season to taste with salt and pepper.

Conventional Directions:

Peel squash, chop and measure 3 cups (750 mL) squash.

In large saucepan, melt butter over medium heat. Add onion and ginger and cook until softened, about 3 to 4 minutes, stirring constantly. Add chopped squash, apples, chicken broth and thyme. Bring to a boil, reduce heat, cover and simmer until squash is tender, about 20 minutes.

Remove from heat and purée in batches in food processor or blender until smooth. Return to pot and heat slowly until hot. Season to taste with salt and pepper. Garnish each serving with chopped parsley.

Nutritional information

  • Protein: 2 grams
  • Fat: 2 grams
  • Carbohydrates: 17 grams
  • Calories: 86