Gingered Butternut Squash Soup

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Working at the farmers’ markets, I have the awesome ability to know what is in season in NY without much effort at all. Pears and butternut squash are at their peak in the fall, and their sweetness compliments each other so nicely! Coconut milk is an awesome thickener and also adds to the natural sweetness of the dish. Yum! I also love warming spices, they’re great for the cold weather and for digestion. I use either Ras el hanout or garam masala for this recipe. It sounds fancy, but it’s really just like any other spice blend. These ones have cinnamon, cumin, coriander, sometimes nutmeg or allspice, black pepper and cardamom. All big hits in my book!

Further Food Nutritionist Commentary:

This recipe is a lovely combination of fall vegetable and fruits that will keep you warm on a chilly evening. Butternut squash has a rich yellow color, which indicates its high vitamin A content. Vitamin A is important for vision, helps your immune system, and works as an antioxidant. The highest amounts of vitamin A can be found in your orange, yellow and green vegetables. For example- sweet potatoes, carrots, and kale. Butternut squash and pear are both great sources of fiber. Fiber aids in promoting bowel regularity, can lower total and LDL cholesterol, and has been linked to lower risk of developing diabetes. This recipe may not be appropriate for individuals with heart disease due to its high saturated fat content, which comes from the coconut oil and milk. If you are trying to limit your saturated fat intake, use olive oil in place of coconut oil. Instead of coconut milk you can use soy, almond, or low-fat dairy milk.

By Alex Kennedy Lane

Gingered Butternut Squash Soup

  • Prep Time: 20 minutes
  • Cook Time: 30 minutes
  • Servings: 6

Ingredients

5 cups butternut squash (chopped)
2.5 cups coconut milk (from the can, not the watery stuff in the box)
2.5 cups water
1 onion (optional – leave it out to keep this recipe low FODMAP)
1 tablespoon ginger (chopped)
1 ripe pear or apple (about 1 cup)
1 tablespoon ras el hanout* (or other mix of warming spices like cinnamon, cumin, coriander, cardamom, ginger and allspice, or a blend like garam masala)
salt (to taste)
1 tablespoon coconut oil

 

Optional: Top with pumpkin seeds or cilantro for some fun color contrast and texture!

Instructions

1. Heat coconut oil in soup pot. Add diced onion and a pinch of salt and saute until translucent (about 5 minutes).
2. Add ginger and spices and cook for 2 minutes.
3. Add chopped butternut squash (you can leave the peel on to save time and add fiber!)
4. Add coconut milk and water, bring to a boil and then reduce heat to a simmer.
5. Add the apple or pear after about 10 minutes.
6. Cook an additional 5 minutes, until squash and fruit is soft.
7, Blend. Taste for salt.

 

1. Heat coconut oil in soup pot. Add diced onion and a pinch of salt and saute until translucent (about 5 minutes). 2. Add ginger and spices and cook for 2 minutes. 3. Add chopped butternut squash (you can leave the peel on to save time and add fiber!) 4. Add coconut milk and water, bring to a boil and then reduce heat to a simmer. 5. Add the apple or pear after about 10 minutes. 6. Cook an additional 5 minutes, until squash and fruit is soft. 7, Blend. Taste for salt.  

Nutrition Information

Per Serving:  Calories: 274; Total Fat: 23g; Saturated Fat: 20g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 44mg; Potassium: 641mg; Carbohydrate: 20g; Fiber: 3g; Sugar: 5g; Protein: 3g

Nutrition Bonus: Vit A: 248%; Vit C: 44%; Iron: 24%

 

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