Thursday, September 24, 2015

Squash and Leek Soup and Thank You SOSCUISINE

For quite a while I have been subscribed to a menu planning service called Soscuisine.  It costs less than $10 a month and they do all the work for you . . . except for the actual cooking.  They focus on fresh, locally foods where possible.  They count the calories and the carbs and whatever else you need them to count.  This service even produces your weekly shopping list for you.  I can't rave about it enough.  Check it out.

Today's lunch menu was for Squash and Leek Soup, an egg salad wrap and a glass of milk.  The soup tasted even better than it smelled . . . and it smelled pretty great . . . 

Squash and Leek Soup [L.S.]

4 servings
Preparation 10 min 
Cooking 1 h 10 min
110 calories per serving 


1/2butternut squash500 g
2 tspcanola oil, to toast the seeds10 mL
1leeks, white and light green parts only 300 g
1 clovegarlic, minced 
1 tbspbutter, unsalted14 g
3 cupschicken broth, low-sodium750 mL
1 pinchsalt [optional] 0.1 g
 ground pepper to taste  

Before you start

blender or food processor will be very useful to purée the soup.


  1. Preheat the oven to 190°C/375°F.
  2. Cut the squash in half lengthwise, remove but keep the seeds. Place the halves on a baking sheet, cut side down. Bake about 45-50 min until soft. Alternatively, cook each halve separately in a microwave oven: Place each halve in a bowl, partially covered, then cook at high intensity about 8 min for each halve. Let the halves cool down, carve out the pulp and dice it into 1,5 cm cubes. Set the cubes aside.
  3. Clean the seeds by removing the threads, dry them with a paper towel and place them on a baking sheet. Add the oil and salt, mix well and bake until golden, about 20 min, with occasional stirring.
  4. In the meantime, prepare the leek. Keep the white and light green parts only, then slice them thin. Mince the garlic.
  5. Heat the butter in a pot over medium heat. Sauté the leek and garlic 4-5 min until translucent. Add the squash cubes and cook 2-3 min with stirring. Add the broth. Bring to a boil, reduce the heat and simmerabout 20 min uncovered. Purée the soup in a blenderAdjust the seasoning.
  6. Pour the soup into serving bowls, add the baked seeds and serve.


The soup keeps up to 7 days in the refrigerator or up to 4 months in the freezer. The baked seeds will keep up to 3 weeks at room temperature.

Recipe - Squash and Leek Soup [L.S.]

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