Butternut Squash Soup with Brown Mustard Seeds & Braised Brussels Sprouts

Serves: 4


  • 2 medium onions, sliced
  • 2 tbsp (25 ml) butter
  • 2 tsp (10 ml) canola oil
  • 4 cloves garlic, chopped
  • 1 bay leaf
  • 2 tbsp (25 ml) brown sugar
  • 6 cups (1.5 L) vegetable or chicken stock
  • 1 medium butternut squash (or other orange fleshed squash such as buttercup or acorn)
  • 2 1/2 tbsp (35 ml) Brown mustard seed
  • salt and freshly ground pepper, to taste
  • 12 fresh Brussels sprouts, bottoms trimmed and halved
  • 2 tsp (10 ml) butter


  • Preheat oven to 375º F (190º C).
  • Cut squash in half lengthwise. Scoop out seeds using a spoon. Rub inside of squash with 2 tsp (10 ml) of canola oil.
  • Place each half, flesh-side down, on a baking pan, and bake until the outside of the squash is soft to the touch (45 to 60 minutes).
  • Remove from oven and allow the squash to cool. Scoop out the flesh of the squash and set aside.
  • Melt 1 tbsp (15 ml) butter in a medium sized stockpot.
  • Add onions and bay leaf and cook over medium heat until onions begin to brown.
  • Add brown sugar and garlic and continue to cook for 3 minutes.
  • Add stock and cooked squash flesh. Bring to a boil, then lower heat and simmer for 10 minutes.
  • Remove soup from heat and blend using a hand blender, being cautious of hot splatters.
  • Return soup to the stove and add mustard seed. Continue to simmer for another 10 to 15 minutes.
  • While soup continues to simmer, melt remaining butter in a sauté pan.
  • When butter begins to brown add Brussels sprouts and sauté over medium heat until they brown.
  • Add 1/4 cup (60 ml) of water to pan and cover with lid.
  • Cook until sprouts are soft, but firm to the tooth or al dente.
  • Season soup with salt and pepper, top with Brussels sprouts and serve.

Per serving (467.7 g): 256 calories, 9.9 g protein, 35.4 g carbohydrate, 4.1 g fibre, 10.2 g sugar, 9.7 g fat, 3.8 g saturated fat, 0 g trans fat, 19.4 mg cholesterol

Wine pairing suggestion
The herbaceous quality of Sauvignon Blanc or the fruitiness of Pinot Noir would complement the earthy Brussels sprouts flavour in this soup.


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