Friday, October 14, 2011

Foodie Friday: Butternut Squash Soup

I've come to love seasonal foods, and one fall food that I am embracing now is the butternut squash.  I love that this winter squash can be prepared so simply and in a variety of ways.  I've found that it is fabulous baked, roasted, grilled, or pureed into soups.  It has a delicate sweetness to it that pairs really well with the season's herbs and spices, such as cinnamon, nutmeg, and sage.  Not only does butternut squash taste lovely, but it is also rich in vitamins A and C and is a great source of fiber, thiamin, niacin, vitamins B6 and E, and magnesium.

One of the foods that I find myself gravitating to when the cooler fall weather hits is soup.  This butternut squash soup has a lightly sweet flavor and the nutmeg adds a special fall flair.  If you're looking for a fresh way to incorporate veggies for lunch or dinner, a vegetable and broth-based soup is an excellent way to do so.  Research has also suggested that consuming a hearty vegetable soup before meals can help curb hunger before meals, which may help with weight loss.  Soup is also something that freezes really well, so you can store up several servings in freezer-safe containers to enjoy later on.  Enjoy!

Butternut Squash Soup
Adapted from:  Cathy Lowe,

1 (2-3 pound) butternut squash, peeled, seeded, and cut into 1-inch cubes
1 Tbsp unrefined coconut oil (I use this so that it's dairy-free. You could also use unsalted butter.)
1 medium yellow onion, chopped
6 cups vegetable broth (You could also use chicken broth.)
Salt and freshly ground black pepper

1.  Melt the coconut oil in a large soup pot over medium heat.  Add the onion and cook until it's translucent, about 5-8 minutes.
2.  Add the squash and broth.  Bring to a simmer and cook until the squash is tender, about 15-20 minutes.
3.  Remove the squash cubes with a slotted spoon.  Place in a blender and puree until smooth.  
4.  Return the pureed squash to the pot.  Stir and season with the nutmeg, salt, and pepper.  Serve.

Serves:  6
Nutritional Information:
Calories:  146 calories  Carbohydrate:  30 g   Protein:  3 g   Fat:  3 g   Cholesterol:  0 mg   Fiber:  4 g   Sugar:  8 g (natural)   Sodium:  518 mg
Excellent source of: vitamin B6, vitamin C, vitamin A, magnesium, and potassium
Good source of:  thiamin, niacin, folate, vitamin E, calcium, and iron
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