How Healthy Is Butternut Squash For You
potassium content is important for maintaining blood pressure, making butternut squash an excellent choice for those looking for potassium. The risk of stroke and heart disease is reduced if you manage your blood pressure correctly. As a result of its fiber, blood sugar is lowered. There is no digestible fibre in butternut squash.
Easy Butternut Squash Soup
This is the simplest butternut squash soup youll ever make, but its no less delicious for it.
This has got to be the easiest butternut squash soup recipe ever. You start with pre-cut squash from the supermarket, then you basically throw everything in a pot, simmer it, purée it, and youre done. Its still everything you expect a squash soup to be: silky, slightly sweet, and full of flavor. Just dont be tempted to omit the heavy cream its the only fat in the whole soup and, without it, the recipe wont work.
Butternut Squash Soup Recipe Ingredients:
As with all of our soup recipes, the ingredients list for our Butternut Soup are kept to a minimum so the rich and creamy flavour of squash comes shining through with every mouthful.
- Butternut squash whole squash for roasting OR fresh, pre-cubed/diced squash for a fast boil soup are both fine to use.
- Onion and garlic essential in this soup. The savoury aspect of onion and garlic pairs so well with the sweetness of squash.
- Carrot adds a little extra sweetness and natural flavour that deliciously compliments squash.
- Chicken stock or beef! You can also use vegetable broth/stock and make it vegetarian.
- Chicken bouillon cubes adds even more depth of savoury flavour.
- Half and half or heavy/thickened cream: we love drizzling cream into each bowl just before serving. A little goes a long way!
TO ROAST OR BOIL?
How To Blend Butternut Soup
This is when the soup deviates from other butternut squash soups. You usually have two options, and I dont recommend either of them:
I found a better way with this soup. Were going to use a stand blender, since it yields creamier soup .
Heres the gist: Instead of warming all of the ingredients in the pot, simply transfer scoops of roasted butternut squash and sautéed shallot and garlic to the blender. Then, pour in the vegetable broth and remaining ingredients. Blend it until its ultra creamy.
Is Butternut Squash Soup Good For You
As a result of studies, antioxidants may be beneficial in reducing inflammation and reducing a persons risk of developing several chronic illnesses. The blood pressure of healthy people should be maintained with a good level of potassium intake. Butternut squash soup contains potassium along with plenty of fiber.
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Add Some Spiced Chickpeas
For color, texture, and a little extra spice, we love to add a handful of spiced chickpeas to our soup. You can buy crispy chickpeas in a variety of flavors or you can make your own batch quite easily. The homemade version isnt as crispy, but they are delicious. Heres how we do it:
Heres How You Make Butternut Squash Soup
To make this healthy Butternut Squash Soup, make sure you have all of your parts and pieces ready to go and chopped . I add everything to a stock pot. I bring all of this to a boil and then turn it down to medium heat. From there I let it cook about 5-10 minutes to soften all the vegetables. Next, I stir in coconut milk . Then I get out my trusty immersion blender and blend away. I love that thing, and I highly recommend getting one if you dont have one. However, not to worry if you dont have one, you can use a blender. Youll want to transfer the soup in batches to the blender to blend one at a time. Be sure to leave the vent off in the lid and cover with a kitchen towel so that steam can escape.Once youve got your soup all blended up, you can season with salt and pepper and add more stock and/or water to thin it to your desired consistency. Add some fun garnishes and enjoy!
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More Favorite Soup Recipes:
Looking for more cozy, comforting soup recipes for the season? Here are a few more of my faves
- pinch of ground cinnamon and nutmeg
- 1/2 cup unsweetened coconut milk
- fine sea salt and freshly-cracked black pepper, to taste
- optional garnishes: extra coconut milk, smoked paprika, or see more ideas above
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Roasted Butternut Squash Soup
Lets cozy up with a bowl of warm, creamy butternut squash soup. Butternut squash and cool weather go together like they were made for each otherwhich, really, they were. I was so happy to find butternut in stock again, and came home to make my favorite soup.
My butternut squash soup is ultra creamy and full of complex roasted butternut squash flavor. This recipe has become a smash hit with readers, receiving a 5-star rating from well over 500 reviews!
This traditional butternut squash soup will round out your fall and winter meals. Serve it with grilled cheese sandwiches and salads through the end of winter. Keep it in mind for the holidays, too. I designed this soup to complement typical Thanksgiving fare, like green beans and mashed potatoes.
This easy butternut squash soup recipe is also a great make-ahead option. In fact, it tastes even better the next day. Lets get to it!
How To Cut A Butternut Squash
Cutting butternut squash can be a pain and youll definitely need some muscle to get through it, at least in those first cuts.
The first thing I do is wash it off and pat it dry. Then I use a vegetable peeler to peel off the outer skin . Then, I cut it in half one of two ways, depending on how big it is and how its shaped. Ill cut it lengthwise right down the middle if its a small to medium size squash. If its larger, Ill cut the top and bottom off about half an inch, then cut it again in the middle, but more toward the larger, bulbous part. This makes it easier to get the seeds out.
From there I scoop out the seeds and start to cube the squash into about 1-inch pieces.
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How To Make This Butternut Squash Soup
This recipe is simple and easy, starting with a base of chopped onions, celery, and carrots. You add the squash, chopped apple, stock, and seasonings, and cook until done.
With a little blender magic at the end, you have a beautifully puréed, thick, smooth, and satisfying butternut squash soup. It’s perfect for fall.
How To Make Butternut Squash Soup:
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How To Make Butternut Squash Soup
Drizzle squash, carrots, onions and garlic with olive oil and season with salt and pepper.Roast in a preheated oven for about 45 minutes, then allow to cool enough before continuing.Scoop out the flesh and get to blending!
Throw all ingredients into a pot and let the stove do the work for you.
Simple Roasted Butternut Squash Soup
Pro tip: Make this 5-ingredient soup with pre-cut packaged butternut squash.
Butternut squash is something I didnt appreciate until I was an adult. It was a silky butternut squash soup that first converted me. Since then, Ive tried all kinds of butternut squash soup. Its pretty easy to make. I mean, the hardest part is getting the thing cut open and cleaned out. Its like a wrestling match. So Im super happy that pre-cut butternut squash is popping up all over grocery stores. I dont mind prepping vegetables myself most of the time, but pre-cut butternut squash is one convenience that I take advantage of when possible. That’s why Ive got a super simple five-ingredient roasted butternut squash soup recipe for youwith three ways to spice it up!
can coconut milk, or 1 cup heavy cream
Diced apple and crumbled, cooked bacon, optional
Three other variations:
Indian-spiced: Stir in ½ teaspoon of garam masala and add the juice from a lime at the end.
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Vegan Recipe: Butternut Squash Soup
Chef Dogukan Duguncu from Nova Restaurant and Lounge shares his recipe
2 teaspoons vegan butter alternative3 cloves garlic, minced1 potato, peeled and cubed1 stalk celery, choppedSalt and pepper, to taste1kg butternut squash, peeled, seeded and cubed6 cups vegetable broth2 sprigs of fresh thymewater
How its done
How To Make Easy Butternut Squash Soup
- 1/2 cup heavy whipping cream
- Crispy sage leaves, optional
Step 1: Saute onion and garlic
Get started by heating the oil over medium heat in a large saucepan. Add the onion, then cook and stir until tender. Add the garlic and cook for 1 minute more.
Step 2: Simmer the squash
Once the veggies are tender and aromatic, stir in the squash, broth, salt and pepper. Bring the mixture to a boil, then reduce heat and simmer, covered, until the squash is tender. This should take about 10 to 15 minutes.
Step 3: Puree the soup
Once the squash is tender, its time to puree the soup. You can use an immersion blender and puree the soup right in the pot. Or, cool the soup slightly and puree it in batches in a standard blender.
Step 4: Add the cream
Return the pureed soup to the pan and add the cream. Cook and stir until heated through.
Editors tip:If your soup is looking a little thin after pureeing, we suggest making a roux by whisking together two tablespoons of olive oil with two tablespoons of flour. Once the roux is smooth, whisk in a few tablespoons of soup to make a slurry, then stir the mixture into the soup pot. Cook the soup for 10 to 15 more minutes or until thickened.
Step 5: Garnish and serve
Serve soup in bowls and, if desired, garnish with additional heavy whipping cream and crispy sage.
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Why This Recipe Is The Best
Minimal ingredients but incredible flavor The five main ingredients youll need are onion, chicken or vegetable stock, butter or olive oil , cinnamon, and roasted butternut squash. Its an elegant soup that is simple but flavorful.
Roasting = the biggest secret of all For the best soup, well be using Roasted Butternut Squash. Why? Because roasting caramelizes and intensifies the natural sweetness and flavor, and roasting cubes in particular maximizes the amount of surface area for that to happen. You just cant get the same effect if you simmer the cubes in the broth.
Incredibly creamy, without needing dairy While you can add a drizzle of heavy cream or coconut cream on top to make it pretty, this soup is made without dairy entirely. It truly does not need it.
Intense flavor, and not watery Roasting the squash first cooks out a lot of its water and intensifies the flavor.
No added sugar or sweetness Youd be surprised how many recipes and restaurant versions call for adding sugar, which is an easy way to make things taste good, but totally unnecessary here. We will get a natural sweetness from roasting.
Batch friendly What I do when I make roasted butternut squash cubes is make a double batch, one for eating as a vegetable side or in a salad, and one batch for this soup. You can even keep the cubes in the freezer if you dont want to make this right away.
Add Garnishes If You Want To
The soup is fantastic on its own, but you can add a touch of heavy cream or coconut cream for extra richness, and toasted pumpkin seeds for a little bit of crunch, if desired:
I add these when Im serving company, but most of the time when Im just making this for eating on a weekday, I dont bother.
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How To Make Roasted Butternut Squash Soup
Slice the ends off the butternut squash. Making a flat surface on the ends is key, so you can stand the butternut squash on end and slice through it lengthwise. Once thats done, use a spoon to scoop out the seeds and membrane.
Place the butternut squash on a baking tray and coat with avocado oil and sprinkle with salt and pepper. Once its coated, flip it over so that the cut side is down. Cook for 60 minutes at 425F, but keep an eye on the clock because at the 30 minute point well add the onion to the baking tray and continue cooking for another 30 minutes.
Let the butternut squash and onion cool to the touch. Then scoop out the flesh of the butternut squash with a large spoon and transfer to a high-powered blender like a Vitamix .
Add the butternut squash and onion to your blender along with the garlic, maple syrup, salt, nutmeg, ginger and vegetable broth. Id recommend starting with 3 cups of vegetable broth and blending to see if you like the consistency. You can always add more to thin it down. If youre adding the butter, you can add that now as well.
Blend all of the ingredients on high for several minutes, or until creamy. If youre using a Vitamix you can also use the soup setting to achieve a creamy and hot soup.
Pour the soup into serving bowls. Garnish the roasted butternut squash soup with pepitas, parsley and cracked black pepper and enjoy!
Great Toppings And Garnishes For This Soup
I like to treat soup like a plain taco or baked potato . In that, its just a base on which to build something magical. Sure, this soup is fantastic on its own, but its also even better with fun toppings that add different flavors and textures to the soup, if youre into that kind of thing.
- Dried cranberries, raisins, or other dried fruit can add another hint of sweetness and/or tartness and a little bit of chewiness.
- Seeds like sunflower, pumpkin, or pepitas give a nice salty, crunchy texture to the soup.
- Dried or fresh herbs or spices can change the flavor of your soup in a subtle way that makes it personalized to your tastes and you can change it up every time.
- Cracked black pepper or hot sauce can add a nice layer of heat to your soup.
- If you like your soup to be heartier you could add in chickpeas, shredded chicken, or rice or another grain after blending.
- Finally, try topping this butternut squash soup with cheese. Parmesan, Asiago, or another hard cheese work really well.
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