We're nearing the end of September and you know what that means—vegetable education time! Last month I made a Roasted Hatch Chile & Garlic Cream Cheese Dip to celebrate Hatch chile season. And since it's officially autumn now, our veggie circle chose to focus on a favorite fall vegetable available in September: butternut squash.
This curvy winter squash is a member of the gourd family and has a vibrant orange interior that signifies a high level of antioxidant carotenoids, specifically beta-carotene. But the health benefits don't stop there!
Butternut squash has:
- excellent amounts of vitamin A, C, B6, fiber and manganese
- good amounts of potassium, vitamin K, folate, omega-3 fats & magnesium
- low calories and is filling
Learn more about the health benefits of butternut squash here.
Since I already love eating chopped and roasted butternut squash pieces as a side dish, I figured I'd try my hand at butternut squash soup this go around. Especially since warm soups signify a change in seasons, which is something my brain longs for, but my body isn't currently experiencing.
In other words, despite my love for all things autumn (brisk hoodie weather, cloudy days and fiery leaves to name a few things) Northern Texas is still predictably clinging to 80-90 degree temps. How disappointing. At least I can enjoy big skies, excellent Mexican food and pleasant evenings here.
And in the meantime, I won't deprive myself of any fall food offerings, even if it means I have to don a tank top while eating delicious soup. Ironies are the spice of life.
P.S. After you're done reading through the recipe, check out these butternut squash recipes posted by the other circle members:
- Butternut Squash Casserole by Trisha of Eat Your Beets
- Curried Butternut Squash and Greens by Katja of The Savory Lotus
- Butternut Squash and Beef Chili by Allison of The Sprouting Seed
And don't forget to follow our Healthy Vegetables Recipes Community Board on Pinterest to keep up with our monthly vegetable recipes.
Roasted Butternut Squash Soup with Coconut Milk
A favorite winter squash with lots of healthy nutrients, this butternut squash is chopped and roasted for extra flavor and then pureed with homemade stock, aromatics, veggies and seasonings. Coconut milk is drizzled on top for extra creaminess in addition to sprinkled garam masala, ginger and cayenne pepper for extra zing.
Serves: 4-6 (this is deceptively filling)
1 medium butternut squash (approx. 2 1/2 lbs), peeled, deseeded & cubed
1/2-1 tablespoon of extra virgin olive oil OR coconut oil
Seasonings, to taste: sea salt, cracked black pepper, granulated garlic, herbes de Provence
1 tablespoon of organic, pastured butter OR coconut oil
1/2 a yellow or sweet onion, peeled and diced
1 medium carrot, peeled and thinly sliced
1 celery stalk, thinly sliced
4-5 cups of homemade stock (chicken, veggie, beef, etc.)
Sea salt & cracked black pepper
full-fat coconut milk OR heavy cream (this is the coconut milk I used), drizzled on top
garam masala, cinnamon powder or homemade pumpkin pie spice, to taste
ginger powder, to taste
cayenne pepper, to taste
quality vegetable peeler
large rimmed baking sheet
blender or immersion blender
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Pre-heat the oven to 350 degrees. Cut the tips off the butternut squash, halve it using your sharpest knife, scoop out the innards and peel the rest of the squash with a good peeler. Cut the butternut squash into inch sized cubes and spread out evenly on a foil lined baking sheet. Drizzle with olive oil or melted coconut oil and season to taste with the sea salt, pepper, garlic and herbes de provence (or your favorite dried herbs). Bake for 30-40 minutes, or until the squash is fork tender.
Meanwhile, heat a sauce or stock pan on medium and add the butter or coconut oil. Peel and dice the onion, then add it to the pan. Cook for 5-7 minutes. Peel and dice the carrot and celery, then add those, too. Cook for another 5 minutes. Pour in the homemade stock (I used chicken), add sea salt and cracked black pepper to taste and cook for 20-30 minutes, or until the veggies are tender.
When both the squash and the broth & veggie mixture are done, let them cool for a few minutes. From here you can either dump the squash into the pan with the broth and blend with an immerision bender or mix half of the broth and half of the squash into a blender and puree until smooth. Pour into a separate bowl and process the second batch. When ready to serve, reheat until warm on the stovetop and drizzle with coconut milk and sprinkle with garam masala (or the other spice options), ginger powder and cayenne pepper to taste.
Notes & Tips
For extra creaminess, place a dollop of full-fat yogurt or sour cream on top.
This is versatile soup that can handle many different seasoning variations, from savory to sweet. Play around with combinations of spices and add-ins until you find your favorite version.
- homemade coconut oil chocolate sauce, syrup & shell
- homemade coconut milk recipe
- how to make homemade coconut flour with leftover coconut pulp
- cheddar and jalapeno coconut flour biscuits
- cheesy roasted garlic, onion & coconut cream mashed potatoes
- creamy pan-fried plantains with spices & maple syrup (dairy-free & vegan)
- creamy pan-fried peaches with cinnamon & honey (dairy-free)
Real Food Resources
Real Food Survival Guide For Busy Moms
"This e-book is perfect for busy folks who need help maximizing their time in the kitchen so they can fix nutritious, real food snacks and meals to eat at home and on the go. In addition to realistic advice, this book provides recipes for real food staples you can make in bulk ahead of time, which ensures you always have nutrient dense foods at hand. And it’s especially helpful if you’re interested in implementing homemade fermented foods into your diet."
From Scratch: Easy Recipes for Traditionally Prepared Whole-Food Dishes
"If you're looking for a cookbook that is as entertaining as it is delicious, then look no further. From Scratch is a breath of fresh air when it comes to learning how to traditionally prepare and cook nutritious food. Shaye does not disappoint in her recipes and this cookbook reads like a letter from a close friend. These meals are easily prepared and yes, easily devoured."
Question for Discussion: What are your favorite seasonings for butternut squash?
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