Ontario Squash & Kale Soup

Skip Breadcrumb HomeClinics & ProgramsELLICSR KitchenOntario Squash & Kale Soup
Skill Level
Preparation Time 15 minutes Total Time 45 miutes
Servings 8 Cost Per Serving $0.88
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3 cupsOntario squash (use your favourite, butternut, acorn, hubbard), diced
2 cupsKale, roughly chopped
1 cupOnion, roughly diced
3 clovesGarlic, crushed
1 cupCarrot, roughly diced
1 cupCelery, roughly diced
6 cupsVegetable or chicken stock, or water
2 tbspFresh sage, finely chopped
1 1/2 tbspLemon juice
2 tspGround cumin
1 1/2 tbspOlive oil
To tasteSea salt and freshly ground black pepper


  1. ​In a large sauce pot over medium heat, add oil.
  2. Add onion, celery and garlic and cook until softened, about 3 minutes. Add carrots, sage and  ground cumin, cook another 2 minutes.
  3. Add your squash and cover with your stock or water. Bring to a boil and then let simmer for about 20 minutes or until the squash is cooked through.
  4. Add the kale and allow to simmer another 5 minutes. Finish with lemon juice and season to taste.


  • ​It’s possible to eat locally-grown foods all winter long and still get the nutrients you need for good health.  Choose winter greens such as kale and look for vegetables that come from local greenhouses. Greenhouses grow vegetables you might think of as spring or summer vegetables all year, such as cucumbers, lettuces and other leafy greens and sprouts.
  • Squash is an excellent source of vitamin A, an antioxidant that is needed for a strong immune system and for healthy functioning of the heart, lungs and other organs. Choose a serving of an orange vegetable every day to get the vitamin A you need for good health.
  • Kale is rich in plant nutrients called glucosinolates that supports your body’s natural detoxification process. It also has plant nutrients called quercetin and kaempferol. Based on results from cell and animal studies, these nutrients may help lower inflammation and blood pressure and lower risk of several types of cancer.