Butternut Squash and Coconut Soup

Print

When the cold weather comes, I become obsessed with 2 things: soup and winter squashes. I can’t get enough. I came up with this soup after I bought an entire box of butternut squash during a trip to the farmer’s market. I kept adding ingredients that looked good and the end result was this hearty, rich, thick soup. I love making soup because you can pack in so many vegetables, herbs, and spices, and feel nourished at the end of every bowl.

Further Food Nutritionist Commentary:

Low fat and high fiber, butternut squash is the star of this soup, boasting over 100% of the daily needs in vitamin A. Ginger, turmeric and cloves are natural anti-inflammatory's. Additionally, ginger has been used for centuries to relieve digestive problems such as nausea, and loss of appetite. Coconut is primarily a fat, adding sustenance to this meal to keep you fuller longer. This milk is also lactose free, providing an alternative for those lactose intolerant.

By Ale Zozos

Butternut Squash and Coconut Soup

  • Prep Time: 15 minutes
  • Cook Time: 1 hour
  • Servings: 6

Ingredients

2 tablespoons ghee (clarified butter)
2 tablespoons coconut oil
1 leek (or 2 small onions, halved and sliced)
1 tablespoon sea salt
1/2 inch ginger root (peeled and grated)
4 large garlic cloves (crushed)
1 teaspoon turmeric
2 butternut squash (peeled and cubed)
1 apple (cored and roughly chopped)
4 cups stock (vegetable)
1 can coconut milk
juice of 1 lime
cilantro for garnish (optional)
pumpkin seeds for garnish (optional)

pinch red pepper flakes (optional)

Instructions

1. Heat ghee and coconut oil over medium heat in a large stockpot.
2. Saute leek or onions in oil until softened, about 2-3 minutes.
3. Add salt, ginger, garlic, turmeric, and red pepper (if using) to vegetables and saute another 2-3 minutes.
4. Add apple and squash to vegetables and cook for about 5 minutes.
5. Add stock to pot and allow to simmer for 20 minutes, or until vegetables are soft.
6. Add coconut milk.
7. Turn off heat and allow pot to cool slightly.
8. Puree with immersion blender (or in high powered blender).
9. Add lime juice to pureed soup until incorporated.
10. Add salt to taste.
11. Garnish with cilantro and pumpkin seeds (optional).

1. Heat ghee and coconut oil over medium heat in a large stockpot. 2. Saute leek or onions in oil until softened, about 2-3 minutes. 3. Add salt, ginger, garlic, turmeric, and red pepper (if using) to vegetables and saute another 2-3 minutes. 4. Add apple and squash to vegetables and cook for about 5 minutes. 5. Add stock to pot and allow to simmer for 20 minutes, or until vegetables are soft. 6. Add coconut milk. 7. Turn off heat and allow pot to cool slightly. 8. Puree with immersion blender (or in high powered blender). 9. Add lime juice to pureed soup until incorporated. 10. Add salt to taste. 11. Garnish with cilantro and pumpkin seeds (optional).

Nutrition Information

Per Serving:  Calories: 115; Total Fat: 7g; Saturated Fat: 6g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 0g; Cholesterol: 1mg; Sodium: 1516mg; Potassium: 263mg; Carbohydrate: 13g; Fiber: 2g; Sugar: 5g; Protein: 2g

Nutrition Bonus: Vit A: 109%; Vit C: 26%; Calcium: 8%; Iron: 6%

Print
further food collagen

Leave a comment

Your email address will not be published.

Send this to friend