• Cooking Time: 40
  • Servings: 4
  • Preparation Time: 10


This is a yummy heart healthy soup filled with delicious winter vegetables like orange and squash, known to reduce risk of heart disease, stroke and diabetes.


  • • 4 large carrots, chopped
  • • 3 large whole cloves garlic
  • • 1 acorn squash, peeled and cubed (about 4 cups/1 L)
  • • 1 onion, chopped
  • • 2 tsp (10 mL) curry powder
  • • 2 tsp (10 mL) dried thyme leaves or 1 tbsp (15 mL) chopped fresh
  • • 1/2 tsp (2 mL) ground ginger or 2 tsp (10 mL) minced fresh
  • • 4 cups (1 L) no salt added vegetable or chicken broth
  • • 1/4 cup (50 mL) light sour cream or yogurt
  • • 1/4 cup (50 mL) chopped fresh cilantro


  • 1. In a large pot, combine carrots, garlic, squash and onion. Stir in curry powder, thyme and ginger. Pour in broth and bring to a boil.
  • 2. Reduce heat, cover and simmer for about 40 minutes or until carrots and squash are very tender.
  • 3. Ladle soup in batches into a blender, or use an immersion blender to puree the soup until smooth.
  • 4. Ladle into bowls and dollop with a little sour cream and sprinkle with cilantro to serve.
  • Tip: Make this soup in the slow cooker to bring to a potluck. Put all the ingredients into a slow cooker and cook on low for 6 hours or on high for 3 hours. Use an immersion blender to puree the soup and then serve it right out of the slow cooker, keeping it warm on the buffet.
  • Find more healthy recipes online at
  • The new <30 Days app from the Heart and Stroke Foundation offers simple daily challenges to help you live a healthier life.

Categories: Vegetarian 

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