Creamy Butternut Squash Soup

Creamy Butternut Squash Soup

Ingredients

• 1 medium butternut squash (about 2-3 lbs, peeled, seeded, and cubed)

  • Rich in beta-carotene (vitamin A), fiber, and antioxidants, supporting vision, skin health, and digestion.

• 1 medium yellow onion (chopped)

  • Adds a savory depth and provides antioxidants like quercetin.

• 3 cloves garlic (minced)

  • Boosts immune function and adds aromatic warmth.

• 3 cups vegetable broth (low-sodium preferred)

  • Provides a flavorful and light base for the soup.

• 1 cup coconut milk (unsweetened) or heavy cream

  • Adds creaminess; coconut milk is dairy-free and contains healthy fats.

• 2 tbsp olive oil (extra virgin)

  • Heart-healthy fat that enhances the roasted squash flavor.

• 1 tsp ground cinnamon

  • Adds a warm, sweet spice and antioxidants.

• 1/2 tsp ground nutmeg

  • Enhances the natural sweetness of the squash.

• Salt and black pepper (to taste)

  • Balances the flavors.

• Optional garnish: Pumpkin seeds (toasted), fresh thyme, or a drizzle of coconut cream.

Optional Additions

• 1 apple (peeled, cored, and diced) for a hint of sweetness and extra antioxidants.

• 1 tsp ginger (grated) for a spicy, warming kick.

• sage and pumpkin seeds for garnish and or flavor to taste

Step-by-Step Guide

1. Prepare the Butternut Squash

   • Peel the squash with a vegetable peeler, cut it in half lengthwise, and scoop out the seeds.

   • Dice into 1-inch cubes for even cooking.

2. Roast the Squash (Optional for Deeper Flavor)

   • Preheat the oven to 400°F (200°C).

   • Toss squash cubes with 1 tbsp olive oil, salt, and pepper.

   • Spread on a baking sheet and roast for 25-30 minutes until golden and tender.

3. Sauté the Aromatics

   • Heat the remaining 1 tbsp olive oil in a large pot over medium heat.

   • Add the chopped onion and sauté for 5 minutes until translucent.

   • Stir in the garlic and cook for another minute, ensuring it doesn’t burn.

4. Cook the Soup

   • Add the roasted squash (or raw squash cubes), cinnamon, nutmeg, and a pinch of salt and pepper to the pot.

   • Pour in the vegetable broth, ensuring the squash is fully covered.

   • Bring to a boil, then reduce the heat to a simmer. Cover and cook for 20-25 minutes if using raw squash, or 10-15 minutes for roasted squash, until very soft.

5. Blend to Perfection

   • Remove the pot from the heat and let cool slightly.

   • Use an immersion blender to puree the soup until smooth, or carefully transfer it to a countertop blender in batches.

   • Stir in the coconut milk or heavy cream and adjust seasoning with additional salt and pepper as needed.

6. Serve and Garnish

   • Ladle the soup into bowls and garnish with toasted pumpkin seeds, a drizzle of coconut cream, or a sprig of fresh thyme for an elegant touch.

Nutritional Benefits of the Dish

• Rich in Vitamins: Butternut squash provides a substantial dose of vitamin A for vision and immune health, while coconut milk adds healthy fats.

• Anti-inflammatory Properties: Ingredients like garlic, cinnamon, and nutmeg contain compounds that may reduce inflammation.

• Gut Health: The fiber in squash supports healthy digestion.

• Comforting Warmth: Perfect for colder months, this soup provides soothing warmth and nutrition in every spoonful.

Enjoy your creamy, flavorful Butternut Squash Soup!

Photo by Mia Stern on Unsplash