Butternut squash has such a wonderful, lightly sweet almost rich flavor and a beautiful orange color. I like to highlight those qualities in this basic recipe. Many recipes for butternut squash soup use an apple or pear, or a wider variety of spices, but I like the full flavor of the squash so I kept this recipe pretty simple. My family seems to like it this way too.
You can add one of the garnishes listed below to dress it up and add another dimension of flavor.
Butternut squash is a great source of fiber as well as vitamins A & C. It also contains folate, so if you’re trying to increase low ferritin levels you may want to pair this with the Smokey Tempeh & Pear Spinach Salad to increase your absorption of iron.
Ingredients:
- 1 medium butternut squash
- 1 tablespoon olive oil
- 1/2 cup onion, chopped
- 1-2 teaspoons brown sugar
- 1/2 teaspoon cinnamon
- 1/4 teaspoon nutmeg
- 1/2 – 1 cup unflavored, unsweetened non-dairy milk (coconut is my favorite)
- 1/2 – 1 cup vegetable broth or water
- salt to taste
Instructions:
Cut squash in half and bake at 400 F for about 35-45 minutes or until slightly soft. You can either place cut sides down and add some water to the pan, or place cut sides up and cover the halves with foil. Let squash cool enough so you can handle it. Scoop out seeds.
Heat large skillet over medium heat. Add olive oil and onion and cook for about 5 minutes. Add brown sugar and cook for another couple of minutes. When the onions turn slightly brown it gives the soup a nice flavor.
Scoop the flesh from the squash and add it to skillet, stirring as you add more squash to the skillet. Like the onions, allowing the squash to brown just slightly in spots helps add a nice, toasty flavor to the soup (but this isn’t necessary).
Add cinnamon and nutmeg. Stir well, turn heat down and let flavors blend together for a little bit.
Using blender or food processor puree the soup adding vegetable broth/water and milk of choice (I like coconut milk best, either from the can or carton) to thin it out to desired texture. You will probably need to do this in two batches if using a blender. I like this soup well blended and fairly thick.
Salt to taste.
When reheating the soup keep it on a medium-low heat and stir often. You can lose the smooth, creamy texture if you heat the soup too quickly.
*Garnish options:*
Fresh sage in brown butter
About 10 medium fresh sage leaves, chopped into large pieces
1-2 tablespoons Earth Balance or olive oil
In small skillet or saucepan heat Earth Balance or olive oil on medium heat. Add chopped sage leaves and cook until the Earth Balance/olive oil is slightly browned and leaves are a little crispy.
Spoon a little on each serving of soup.
Or
Spiced Pumpkin Seeds
- 1/2 cup shelled pumpkin seeds
- 1 tablespoon olive oil
- 1 1/2 teaspoons agave nectar or honey
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon salt
Preheat oven to 350 F. Line baking sheet with foil or parchment paper. Mix all ingredients together in a small bowl. Spread mixture on baking sheet and bake for about 10 minutes stirring/turning mixture occasionally.
Or
Toasted Pumpkin Seeds
Preheat oven to 350. Spread pumpkin seeds (about 1/2 cup) on baking sheet and place in the oven for about 8-10 minutes. Spoon a little on each serving of soup.