Buttercup Squash, Pear Soup & Crispy Curried Chickpeas.
- 1 ButterCUP squash, chopped into bite-sized pieces
- 2 Bosc pears, chopped into bite-sized pieces
- 3 carrots, chopped
- 1 red onion, chopped
- 1 tbsp fennel seeds
- 1 tbsp Turmeric powder
- 1 tbsp minced ginger
- 3 cloves of garlic, minced
- 1 sprig of fresh rosemary, finely chopped
- 2 tbsp olive oil
TIP: Leave the buttercup squash un-peeled as all the nutrients are in the peel. If you peel the squash to colour will be more orange/yellow, but you will be missing out on the delicious and healthy skin. Keep the skins on the carrots as well to maintain the nutritional integrity of the root vegetable. Rather scrub the skin with water and a cloth.
Crispy Chickpea Ingredients:
– Chickpeas, 2 cups
– Cumin powder, 1 tsp
– Curry powder, 1 tbsp
– Salt and cracked black pepper
– Olive oil, 2 tbsp
In a mixing bowl, coat the chickpeas with spices and salt. Lay the chickpeas on a lined baking sheet, ensuring they are evenly distributed. Bake at 400 degrees for 15 minutes – or until crispy.
– Russet apple slices (or use another variety) coated in fresh lemon juice. Use a mandoline to get really thin slices!
1. In a 375-400 degree oven, roast the squash and pears on a lined baking sheet for 35 minutes – or until tender. The pears will cook quicker than the squash due to their higher water-content but will sweeten and caramelize.
2. In a large pot, saute the onion, carrots, garlic, ginger, chopped rosemary, fennel seeds in 2 tbsp olive oil. Season with salt and cracked black pepper. Cook on medium/high heat for about 3-4 minutes, until the onions are translucent. Add the turmeric and stir – to prevent it from burning.
3. Add the roasted squash and pears to the pot of cooked aromatics, and cover the veggies with veggie stock or water. Bring to a boil and reduce to simmer for about 20 minutes.
4. Once cooked, puree the soup in a blender or food processor. Garnish with fresh parsley, crispy chickpeas, and apple slices. Enjoy!
– Buttercup squash is packed with Vitamin C, A, calcium, iron, and is a great source of fiber. The rich colour of this squash (skin and flesh) indicated its nutrient-density.
– Pears are also a good source of fiber and Vitamin C. Their natural sugars add subtle sweetness to veggie soups (and salads).
– A basic vegetable soup is versatile and forgiving so you can mix up the ingredients and add whatever veggies and seasonings you have at home. Vegetable soup is an easy way to pack a wide variety of veggies into one simple dish, great for anyone (especially kids!) who find it difficult to consume enough veggies on a daily basis.
– Adding some textural & temperature contract to your soup makes it more interesting to eat. My additions of crispy chickpeas & sliced apples are totally flexible so I encourage you to play around and try different combos! Ex: a handful of lightly toasted/seasoned nuts & seeds or peppery arugula (with a squeeze of lemon juice & pinch of salt).