Squash and Miso Soup

The Amherst News - - COMUNITY - Jil­lian Reid is a Reg­is­tered Di­eti­tian with At­lantic Su­per­store in Amherst, Nova Sco­tia.Have a nu­tri­tion ques­tion? Want to book a free ap­point­ment or ed­u­ca­tional store tour for your­self or your com­mu­nity group or busi­ness? Con­tact me by phone at (506) 866


1 but­ter­nut squash, halved, seeds re­moved, peeled and sliced in ½ inch thick pieces

1 large white turnip (about 400g), peeled and cut in large pieces 2 – ½ tbsp (32 mL) white miso paste (or curry paste)

1 – ½ tbsp (22 mL) fresh lemon juice 3 green onions, finely chopped

2 tbsp (25 mL) PC Un­salted Raw Pump­kin Seeds


1. Place squash, turnip and 4 ½ cups (1.25 L) of wa­ter in large sauce pan; bring to a low boil over medium-high heat. Sim­mer for 15 min­utes or un­til veg­eta­bles are ten­der. Trans­fer 1 cup (250 mL) of liq­uid in small bowl; whisk in miso un­til blended. Re­turn to sau­cepan.

2. Mash some of the squash mix­ture us­ing wooden spoon to thicken soup. Bring to a boil to heat through. Re­move from heat; stir in lemon juice. La­dle soup into bowl; gar­nish with onions and pump­kin seeds. Serves: 6

Per serv­ing: 100 calo­ries, fat 2 g (0.3 g of which is sat­u­rated), sodium 270 mg, car­bo­hy­drate 19 g, fi­bre 5 g, pro­tein 4 . High in fi­bre. Source of Vi­ta­min A and C.

Recipe source: pc.ca

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