Butternut Squash Soup

What will you learn

1. Meal Prep and Cooking Time
2. Ingredients Checklist
3. Instructions
4. Why This Recipe Works
5. Healthy Aspect

Meal Prep and Cooking Time

• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Total Time: 45 minutes
• Servings: 6 servings
• Grams per Serving: Approximately 250 grams

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Instructions

1. Prepare the Vegetables:
   • Peel and cube the butternut squash, carrots, and apple. Dice the onion and mince the garlic.
2. Sauté the Aromatics:
   • Heat a large pot over medium heat. Add a splash of olive oil, then sauté the onion until soft and translucent (about 5 minutes). Add garlic and cook for an additional 1 minute.
3. Cook the Soup Base:
   • Add the cubed butternut squash, carrots, apple, cumin, cinnamon, nutmeg, salt, and pepper. Stir well to coat the ingredients with spices.
4. Simmer:
   • Pour in the vegetable broth. Bring the mixture to a boil, then reduce the heat to a simmer. Cover and cook for 20-25 minutes, or until the vegetables are tender.
5. Blend:
   • Use an immersion blender to puree the soup directly in the pot until smooth. Alternatively, transfer the mixture in batches to a countertop blender, then return it to the pot.
6. Add Creaminess (Optional):
   • Stir in the coconut milk or heavy cream for a richer texture. Adjust the seasoning to taste.
7. Serve and Garnish:
   • Ladle the soup into bowls, garnish with pumpkin seeds, parsley, or a drizzle of coconut cream if desired. Serve warm.

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Why This Recipe Works

This Butternut Squash Soup is a perfect blend of sweet and savory flavors, thanks to the addition of apple and warming spices. It’s easy to prepare with simple, wholesome ingredients and is versatile enough for weeknight dinners or holiday meals. The silky texture and vibrant color make it a feast for both the eyes and the palate.

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Healthy Aspect

Packed with nutrient-dense ingredients, this soup is a rich source of vitamins A and C from butternut squash and carrots, as well as fiber and antioxidants from the apple. It’s naturally low in calories and saturated fats while providing a comforting, creamy texture with the optional coconut milk.

Calories	Protein (g)	Carbohydrates (g)	Fiber (g)	Sugars (g)	Fat (g)	Saturated Fat (g)
55	1.2	10	1.8	3.5	2.2	0.4