AuthorKristin and Alex- Two Peas in a PodCategoryComfort Food, HealthyDifficultyIntermediateFall is officially here and with fall the bountiful harvest awaits. Butternut squash is a common winter squash that can be roasted, stewed, and pureed into soups among other things. This recipe takes butternut squash and pairs it with those lovely fall spices such as ginger, cinnamon and cloves. As the soup is cooking, the house will radiate with warmth and the aroma of fall will fill the air. Soup is the ultimate comfort food, especially in the form of a tasty bread bowl. You can also pair it with a light salad as a healthier option or with a baguette on the side. So what are you waiting for? Give it a try and I promise you won't be disappointed.
Nutrition Tip*
Just one serving of this delicious soup has about 20% of your daily value for potassium. Potassium is one of the most important minerals in the body and it's often lacking in the standard American diet. Potassium helps regulate fluid balance, support blood pressure, heart health, and muscle strength. The recommended intake for adults is 4700 mg/day. Consuming enough potassium through food is the best way to go in order to get the other benefits of eating plant-based (high fiber, high antioxidants, vitamin rich, lower in sodium). Potassium is abundant in plant-based foods such as squash, potatoes, leafy greens, avocados, apricots, prunes, bananas, melon, white beans and tomatoes.
In a large stock pot, add the olive oil, onion, garlic, and ginger. Sauté for about 5-10 minutes or until the onions are translucent.
Add the butternut squash, apple, and carrots to the pot. Sauté for an additional 5 minutes.
Add the bay leaf, cinnamon, cloves, salt, pepper, vegetable bouillon, water and coconut milk.
Bring the mixture to a boil, cover, and reduce heat to a simmer. Cook for about 25-30 minutes or until the squash is soft and can be easily squished. Remove the bay leaf.
Use an immersion blender or transfer the soup in batches to a standard blender. Blend until smooth. Be careful with the hot liquids.
Season to taste and top with desired garnishes (paprika, cayenne, cinnamon, parsley, toasted nuts, or sour cream).
10 servings
- Amount per serving
- Calories190
- % Daily Value *
- Total Fat 9g12%
- Saturated Fat 6g30%
- Trans Fat 0g
- Cholesterol 0mg
- Sodium 420mg19%
- Total Carbohydrate 27g10%
- Dietary Fiber 4g15%
- Total Sugars 7g
- Protein 2g
- Potassium 712mg16%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Ingredients
Directions
In a large stock pot, add the olive oil, onion, garlic, and ginger. Sauté for about 5-10 minutes or until the onions are translucent.
Add the butternut squash, apple, and carrots to the pot. Sauté for an additional 5 minutes.
Add the bay leaf, cinnamon, cloves, salt, pepper, vegetable bouillon, water and coconut milk.
Bring the mixture to a boil, cover, and reduce heat to a simmer. Cook for about 25-30 minutes or until the squash is soft and can be easily squished. Remove the bay leaf.
Use an immersion blender or transfer the soup in batches to a standard blender. Blend until smooth. Be careful with the hot liquids.
Season to taste and top with desired garnishes (paprika, cayenne, cinnamon, parsley, toasted nuts, or sour cream).