Updated on 11-8-23
My husband was the first to make butternut squash soup.
I thought that it was a weird-sounding thing, but when I tasted it, I was pleasantly surprised. With a few tweaks to the ingredients, and by using prepared stock, I hit on an easy weeknight recipe that’s perfect for chilly autumn evenings.
Elegant, with Few Ingredients
This soup tastes creamy, but it doesn’t contain any dairy products. In fact, it consists of four basic ingredients: squash, chicken or vegetable broth, apple, and onion. Add a few herbs and spices, and blend it up. You’re all set.
The Nutrients
Americans tend to overlook squash, which is funny since it was a staple of native Americans.
It is rich in beta-carotene, fiber, and potassium. These nutrients help prevent diseases of the skin and eyes, and certain cancers.
Squash’s high fiber content will help you feel full faster, so starting your meal with a small bowl of soup may reduce your caloric intake overall.
Don’t Throw Out the Seeds
Squash seeds are high in zinc. Zinc helps boost the immune system, and is linked to maintaining a healthy heart.
Roast the seeds after cleaning them from the pulp. spread them on a cookie sheet and spray with olive oil. Add a little salt (optional) and bake at 300°, stirring occasionally, until browned (about 25 minutes). Cool and store.
I like the seeds sprinkled on top of a mixed greens salad with feta cheese. Serve the soup and salad with a good bread, and you have a fantastic light lunch or dinner.
The seeds can also be added to our best homemade granola recipe.
Butternut Squash Soup
Ingredients
- 1 butternut squash, peeled, cleaned, and diced in 1 inch cubes about 2 pounds
- 2 yellow onions, chopped
- 1 apple, peeled, cored and chopped
- 1 quart vegetable or chicken broth
- 2 tbsp olive oil
- 1 tsp nutmeg, ground
- 1 tsp sage, dried and crumbled
- 1 tsp thyme
- 2 bay leaves
- 1-2 tsp salt
- ½ tsp pepper
Instructions
- Peel squash, then scoop out pulp and seeds. Cut into 1 inch cubes. Set aside.
- Heat a large soup pot over medium heat and add olive oil.
- Chop onion. Add the onion to the pot. Sauté a couple of minutes. While onion is cooking, peel, core and chop apple. Add the apple and squash to onions in the pot.
- Add broth, herbs, and spices to the pot. Cover and simmer 20-30 minutes until vegetables are tender.
- Use a ladle to scoop soup into blender and blend until smooth (or use an immersion blender, if you have one). You may need to divide the soup to do this.
- Return pureed soup to pot. Adjust spices to taste.
- If desired, add a scoop of creme fraiche or drizzle of cream just before serving.
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yum!