This is a dish my 7-year-old daughter absolutely loves, and since we’re at the beginning of the fall season, it’s just perfect! You can prepare it on a weekend afternoon or for those chilly winter evenings. The ingredients are very simple, and the soup makes a perfect vegan dish. On top of that, it provides your body with several health benefits, which we’ll look at now.
Nutritional Benefits of Butternut Squash
Butternut Squash: offers many health benefits, including strengthening the immune system, promoting healthy skin, regulating blood sugar, and potentially reducing inflammation. It’s rich in fiber and water, which support digestion and hydration. Thanks to its beta-carotene, which the body converts into vitamin A, it may also help lower the risk of certain diseases when included as part of a balanced diet.
Carrots: are also an excellent source of beta-carotene, which the body converts into vitamin A to support healthy vision, skin, and immune function. They’re also high in fiber, making them great for digestion, and contain potassium and water, which can have a mild diuretic effect to help reduce fluid retention. Eating carrots regularly provides essential vitamins and antioxidants that contribute to glowing skin, steady energy, and overall wellness.
This butternut squash soup recipe is healthy and creamy with a natural sweet flavor you’ll love, and best of all, it’s easy to make. You can also roast the squash to give it a more caramelized flavor.
How to Store the Butternut Squash Soup
In tightly sealed containers, store it in the refrigerator for up to two days.
What You’ll Need
- A blender or a hand blender
Ingredients
- 1 medium butternut squash
- 2 large carrots (or 3 medium)
- 1 leek
- 1 onion
- 4 cloves of garlic
- 2 tablespoons olive oil
- 1 tablespoon garlic powder
- 4–5 cups of water
- Salt and black pepper to taste
Preparation
1- Start by peeling the squash, then cut it into pieces. Next, cut the carrots into the same size as the squash.
2- Cut the rest of the ingredients, the garlic, onion, and leek. To prepare a leek, trim off the dark green tops and the root end. Rinse well to remove any dirt, and use only the white and light green parts. The size doesn’t matter because everything will be blended at the end.
2- In a soup pot, put a splash of extra virgin olive oil or two tablespoons. Start by sautéing the garlic, and when they begin to smell, add the chopped leek and keep stirring, then add the onion and sauté for a few minutes, stirring.
3- Add the pieces of squash and carrot, season with salt and pepper to taste, add one tablespoon of garlic powder, and mix everything very well.
4- Next, add 4 or 5 cups of water, depending on the size of your ingredients. There shouldn’t be too much water, the level should come just above the vegetables or cover them, keeping in mind that they will float once the water is added. Add salt and pepper to taste.
6- Bring it to a boil, cover it, and then lower the heat while it cooks for 20 minutes.
7- Once the vegetables are soft, let it cool and proceed to blend it or puree it with a hand blender. Taste for salt; if it’s fine, it’s ready. If you think it needs more salt, add it and return it to the pot to cook for one more minute over medium heat.
8- Serve it in bowls, add some pumpkin seeds. In my case, I added some hemp seeds (but this is completely optional).
Enjoy it with a few slices of bread and extra virgin olive oil. I hope you like it!
Equipment
- 1 Blender
Ingredients
- 1 medium butternut squash
- 2 large carrots or 3 medium carrots
- 1 leek
- 1 onion
- 4 cloves of garlic
- 2 tbsp olive oil
- 1 tbsp garlic powder
- 4 or 5 cups water
- Salt and black pepper to taste
Instructions
- Peel and chop the squash and carrots into similar-sized pieces. Roughly chop the garlic, onion, and leek.
- In a large soup pot, heat the olive oil. Sauté the garlic until fragrant, then add the leek and onion. Cook a few minutes, stirring.
- Add the squash and carrots. Season with salt, pepper, and garlic powder. Stir well.
- Pour in 4–5 cups of water, just enough to cover the vegetables. Adjust seasoning.
- Bring to a boil, cover, then reduce heat and simmer for 20 minutes, until vegetables are tender.
- Blend the soup with a hand blender (or regular blender) until smooth and creamy. Taste and adjust seasoning if needed.
- Serve hot in bowls. Garnish with pumpkin seeds if desired.
Notes
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