Well, it is officially soup season here. I think we bypassed autumn and went straight into winter. With it being so cold and wet, all I want to do is snuggle up, drink tea, and eat soup. To me, this soup represents the perfect flavors of fall. Squash is everywhere right now, and butternut is my favorite. Sometimes it can be a pain to peel and cut open, but it is so worth it when that gorgeous orange flesh is revealed.
The most noteworthy health perk of butternut squash is its abundance of powerful carotenoid nutrients, shown to protect against heart disease. In particular, it has very high levels of beta-carotene (which is responsible for that vibrant orange color), an antioxidant that your body automatically converts to vitamin A. The squash also provides significant amounts of potassium, which is important for bone health, and vitamins B6 and C, which are essential for the proper functioning of the nervous and immune systems. Due to its high phytonutrient and antioxidant content, butternut sqush provides anti-inflammatory benefits as well.
This velvety soup is super (haha) easy to make, and provides plenty of heat to help warm you up during these cold days. If you prefer less spiciness, cut the cayenne pepper in half, or omit it all together. The soup is spicy, which I love, but I understand that many can’t handle it.
- 1 tsp. coconut oil
- 1 medium yellow onion, chopped
- 1 tsp. chopped fresh ginger
- 1 small butternut squash, peeled and cut into 1-inch pieces (about 4 cups)
- 2 sweet potatoes, peeled and cut into 1-inch pieces (about 2.5 cups)
- 1.5 Tbsp. curry powder
- 1 tsp. turmeric
- 1 tsp. salt
- 1/4 tsp. cayenne pepper
- 1/4 tsp. ground coriander
- 2 cups water or vegetable broth (if using broth, you may want to use less salt)
- 1 can coconut milk
- juice of half a lemon or lime
- cilantro and toasted pumpkin seeds for garnish
- In a large heavy pot, melt the coconut oil over medium-high heat. Stir in the onion and ginger, and saute for a few minutes, until the onion softens. Add the squash, sweet potato, curry, turmeric, salt, cayenne, and coriander, and mix until everything is coated with the spices. Slowly stir in the water or broth, let it come to a boil, then reduce heat and simmer for about 30 minutes, or until the squash and potatoes are fully cooked through. Add the coconut milk. Using a blender, work in batches to puree the soup. If you have an immersion blender, use that instead. When the soup is fully blended, stir in the lemon juice and adjust any seasonings if you need to. Garnish with toasted pumpkin seeds and chopped cilantro.
- Serves 4-5.
p.s. I wish I could show you a picture of the finished soup, and the fact is I have several, but they came out terrible. I’m trying to work on my photography skills. I think a new camera is the first step.