Nutrition Near Me: Recipe of the Month Butternut Squash Soup

Recipe of the Month: Curry Butternut Squash Soup!
Seasonal – Paleo – Dairy free – Gluten free – Vegan option
Yields: 12 cups, Serving Size: 1 ½ cups

Ingredients

  • 1 4-pound butternut squash, cut in half lengthwise and seeds scooped out
  • 3 tablespoons avocado oil or coconut oil
  • 2 large onions, diced
  • 2 tablespoon curry powder
  • 2 tablespoons lemon juice
  • 6 cups no-chicken or reduced-sodium chicken broth
  • 1 teaspoon salt
  • Freshly ground pepper to taste
  • 1 14-ounce can light coconut milk
  • cilantro for garnish

Instructions

  1. Preheat oven to 350 degrees F. Line a baking sheet with parchment.
  2. Lay squash, cut-side down on the parchment and bake until flesh is very tender when pierced with a knife, about 1 hour. Turn cut side up and cool until cool enough to handle, about 1 hour.
  3. Heat oil in a large heavy saucepan over medium-high heat. Add onion, and cook, stirring often until starting to brown, reducing heat as necessary to prevent scorching, 6 to 10 minutes. Add spice, and stir to coat. Cooking stirring until fragrant but not darkening, 30 to 90 seconds. Stir in lemon juice. Add broth, salt and pepper and increase heat to high to bring the soup to a simmer.
  4. Scoop the flesh from the squash and discard the skin. Break into large chunks and add the squash flesh to the soup. Return to a simmer, reduce heat to maintain a gentle simmer, and cook, stirring occasionally until the onions are tender and the squash is completely falling apart, about 10 minutes. Add coconut milk to the soup, and stir to combine. Puree the soup in the blender in batches or with an immersion blender. (USE CAUTION WHEN BLENDING HOT LIQUIDS) Gently heat without boiling.

Dr. Schmidt tip: for a garnish you can add roasted pumpkin seeds for additional protein. This also pairs well with hummus and fresh veggies on the side! In order to make this vegetarian use vegetable broth instead of chicken broth.

Health tip: Buttnernut squash is loaded with B vitamins, vitamin A, and potassium! It is also full of antixoidants which gives it anti-inflammatory properties, for more of anti-inflammatory punch add some turmeric seasoning.

Fun fact: According to specialtyproduce.com: “The name of the original Butternut squash is believed to have come from the squash creator, Charles A. Leggett, who described the Butternut’s flavor as, “smooth as butter and sweet as a nut.” Today the farmland in Massachusetts where the original Butternut squash was developed is now a golf course aptly named, Butternut Farm Golf Club.”

Nutritional Facts from Healthyseasonalrecipes.com:
Calories per serving: 180
Fat per serving: 8 g
Saturated fat per serving: 1 g
Carbs per serving: 29 g
Protein per serving: 3 g
Fiber per serving: 2 g
Sugar per serving: 3 g
Sodium per serving: 240 mg

Resources:

Clean Eating Curry Butternut Squash Soup

Katie Webster – https://www.healthyseasonalrecipes.com/clean-eating-curry-butternut-squash-soup/
Image from site.
Accessed on 10/02/2018.

Butternut Squash

https://www.specialtyproduce.com/produce/Butternut_Squash_9651.php
Accessed on 10/02/2018

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