Soup season is upon us, and there’s nothing more comforting and delicious than a warm bowl of soup on a chilly day. One of the best soups to get cozy with is butternut squash soup. This creamy, sweet, and savory soup is packed with nutrients and can easily be made in different variations. In this blog post, we’ll explore the many soups with butternut squash and share some fantastic recipes that will leave you absolutely delighted.
Nutritional Profile of Butternut Squash
Butternut squash is a powerhouse of nutrients, making it an ideal ingredient for a healthy soup. It is rich in vitamins A, C, and E, as well as minerals like potassium, magnesium, and calcium. Antioxidants present in butternut squash help boost the immune system and fight against free radicals. Furthermore, butternut squash is low in calories, has very little fat, and is high in dietary fiber and natural sugars, making it perfect for people aiming to lose weight or maintain a healthy lifestyle.
Benefits of Consuming Butternut Squash Soups
There are several benefits of incorporating butternut squash soups into your diet:
1. Boosts immune system: The vitamins, minerals, and antioxidants in butternut squash help strengthen the immune system to combat diseases and infections.
2. Improves digestion: The high fiber content in butternut squash promotes regular bowel movements and aids digestion.
3. Promotes eye health: Vitamin A in butternut squash is vital for maintaining good vision and preventing age-related eye disorders.
4. Aids in weight loss: The low-calorie and fiber-rich content of butternut squash soups satiates the appetite and helps control portion sizes, thereby assisting in weight loss.
5. Keeps the heart healthy: Potassium in butternut squash helps regulate blood pressure levels, reducing the risk of heart diseases and strokes.
Variety of Butternut Squash Soups
There are many delicious soups with butternut squash that can satisfy even the most discerning palate. Here are some popular varieties to try:
1. Classic butternut squash soup
2. Roasted butternut squash and apple soup
3. Thai-style butternut squash soup
4. Butternut squash and lentil soup
5. Creamy butternut squash and sage soup
6. Spicy Moroccan butternut squash soup
These soups can be made using different ingredients and cooking methods. So, let’s dive into some classic and unconventional butternut squash soup recipes that will tempt you to start cooking right away!
Classic Butternut Squash Soup Recipe
This basic butternut squash soup recipe is perfect for anyone looking to try this delicious and nutritious soup. It has a delicate balance of flavors and a silky smooth texture that will leave you craving more.
Ingredients:
– 1 medium butternut squash, peeled and cubed
– 1 medium onion, chopped
– 2 cloves fresh garlic, minced
– 4 cups low sodium chicken broth or vegetable broth
– Salt and freshly ground black pepper, to taste
– 1/4 cup heavy cream (optional)
Instructions:
1. In a medium-sized pot, heat olive oil over medium heat. Add the onion and garlic and cook until softened, about 5 minutes.
2. Add the cubed butternut squash and cook for another 5 minutes, stirring occasionally.
3. Pour in the chicken broth or veggie broth, and bring to a boil. Reduce heat and simmer until the squash is tender, about 20-30 minutes.
4. Use an immersion blender or a regular blender to puree the soup until it’s silky smooth. If using a regular blender, let the soup cool slightly before blending, and be careful of steam buildup.
5. Season with salt and freshly ground black pepper to taste. If desired, stir in the heavy cream for a richer, creamier soup.
6. Serve hot with your favorite crusty bread or a sprinkle of shredded cheese for added flavor.
Roasted Butternut Squash and Apple Soup
This sweet and savory soup combines the flavors of oven-roasted butternut squash, fresh apples, and fragrant spices. It’s absolutely delicious and perfect for the chilly days of fall and winter.
Ingredients:
– 1 large butternut squash, peeled, seeded, and cubed
– 2 sweet apples, such as Honeycrisp or Gala, peeled, cored, and chopped
– 1 medium onion, chopped
– 4 cups chicken broth or vegetable broth
– 1 teaspoon curry powder
– 1/2 teaspoon ground cinnamon
– 1/4 teaspoon ground nutmeg
– Salt and freshly ground black pepper, to taste
– 1/2 cup coconut milk or heavy cream (optional)
Instructions:
1. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. Spread the butternut squash cubes and chopped apples on the prepared baking sheet. Drizzle with olive oil and season with salt and pepper. Roast in the preheated oven for 30-40 minutes, or until the squash is tender and golden.
3. In a large pot, heat olive oil over medium heat. Add the chopped onion and cook until softened, about 5 minutes.
4. Add the roasted squash, apples, and the remaining ingredients except for the coconut milk or heavy cream. Stir well and bring to a boil. Reduce heat and simmer for 20 minutes.
5. Using an immersion blender or a regular blender, puree the soup until smooth and creamy.
6. If desired, stir in the coconut milk or heavy cream to add an extra layer of creaminess to the soup.
7. Season with salt and black pepper to taste, and serve hot.
Thai-Style Butternut Squash Soup
This exotic take on butternut squash soup combines traditional Thai flavors like lemongrass, ginger, and coconut milk for a truly delectable soup. It’s an excellent choice for those who enjoy a bit of spice and exciting flavors in their soups.
Ingredients:
– 1 medium butternut squash, peeled and cubed
– 1 medium onion, chopped
– 2 cloves fresh garlic, minced
– 1 tablespoon grated fresh ginger
– 1 stalk lemongrass, outer layer removed and finely chopped
– 1 tablespoon Thai red curry paste
– 4 cups chicken broth or vegetable broth
– 1 can (13.5 oz) coconut milk
– 1 tablespoon fish sauce (optional, omit for vegetarian/vegan)
– 1 tablespoon brown sugar
– Juice of half a lime
– Salt and freshly ground black pepper, to taste
– Fresh cilantro, chopped, for garnish
– Red pepper flakes, for garnish (optional)
Instructions:
1. In a large pot, heat olive oil over medium heat. Add onion, garlic, ginger, and lemongrass, and cook until softened, about 5 minutes.
2. Stir in the Thai red curry paste and cook for another 2 minutes, until fragrant.
3. Add the butternut squash cubes and chicken broth or vegetable broth. Bring to a boil, reduce heat, and simmer uncovered for 20-25 minutes, or until the squash is tender.
4. Use an immersion blender or a regular blender to puree the soup until smooth and silky.
5. Stir in the coconut milk, fish sauce (if using), brown sugar, and lime juice. Season the soup with salt and freshly ground black pepper to taste.
6. Serve hot, garnished with chopped cilantro and red pepper flakes (if desired). Pair with a side of jasmine rice or crusty bread for a complete meal.
Butternut Squash and Lentil Soup
For those looking for a hearty and protein-packed butternut squash soup, this recipe combines nutritious lentils with the creamy squash for a filling meal.
Ingredients:
– 1 medium butternut squash, peeled and cubed
– 1 cup dried green or brown lentils, rinsed and drained
– 1 medium onion, chopped
– 2 cloves fresh garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon ground turmeric
– 1/2 teaspoon smoked paprika
– 6 cups vegetable broth or low sodium chicken broth
– Salt and freshly ground black pepper, to taste
– 1/4 cup chopped fresh parsley, for garnish
Instructions:
1. In a large pot, heat olive oil over medium heat. Add the onion and garlic, and cook until softened, about 5 minutes.
2. Add the butternut squash and the lentils, and stir to combine. Cook for another 5 minutes, stirring occasionally.
3. Stir in the cumin, turmeric, and smoked paprika, and cook for 2 minutes until fragrant.
4. Pour in the vegetable broth or chicken broth and bring to a boil. Reduce heat, cover, and simmer for 30-40 minutes, or until the lentils and squash are tender.
5. With an immersion blender or a regular blender, blend about half the soup to create a soup with both creamy and chunky textures.
6. Season the soup with salt and freshly ground black pepper to taste, and serve hot garnished with chopped fresh parsley.
Creamy Butternut Squash and Sage Soup
The earthy notes of sage perfectly complement the sweet and creamy butternut squash in this delightful soup. It’s great for a weeknight dinner or a special occasion.
Ingredients:
– 1 medium butternut squash, peeled and cubed
– 1 medium onion, chopped
– 2 cloves fresh garlic, minced
– 6 cups chicken broth or vegetable broth
– 1/2 cup sour cream or creme fraiche
– 1/4 cup chopped fresh sage
– Salt and freshly ground black pepper, to taste
– Olive oil, for drizzling
Instructions:
1. In a large pot, heat olive oil over medium heat. Add the onion and garlic and cook for 5 minutes, until softened.
2. Add the butternut squash and sage, stirring to combine. Cook for another 5 minutes.
3. Pour in the chicken broth or vegetable broth and bring to a boil. Lower the heat and let it simmer for 25-30 minutes, or until the squash is tender.
4. Using an immersion blender or a regular blender, puree the soup until silky smooth.
5. Stir in the sour cream or creme fraiche, and season with salt and freshly ground black pepper to taste.
6. Serve hot, drizzled with a little olive oil for garnish.
Spicy Moroccan Butternut Squash Soup
This fragrant and spicy soup is inspired by the warm and flavorful cuisine of Morocco. It’s an excellent choice for someone looking for a unique butternut squash soup with a bit of heat.
Ingredients:
– 1 medium butternut squash, peeled and cubed
– 1 medium onion, chopped
– 2 cloves fresh garlic, minced
– 1 tablespoon ground coriander
– 1 tablespoon ground cumin
– 1/2 teaspoon ground cinnamon
– 1/4 teaspoon cayenne pepper (or more if you like it spicy)
– 6 cups chicken broth or vegetable broth
– 1 can (15 oz) chickpeas, drained and rinsed
– 1 cup diced tomatoes
– Salt and freshly ground black pepper, to taste
– Fresh cilantro, for garnish
Instructions:
1. In a large pot, heat olive oil over medium heat. Add the onion and garlic, and cook until softened, about 5 minutes.
2. Stir in the ground coriander, cumin, cinnamon, and cayenne pepper. Cook for another 2 minutes to allow the spices to release their flavors.
3. Add the butternut squash, chicken broth or vegetable broth, chickpeas, and diced tomatoes. Bring to a boil, reduce heat, and let it simmer for 20-25 minutes, or until the squash is tender.
4. Use an immersion blender or a regular blender to puree the soup until your desired consistency is reached (puree more for a smooth texture, or less if you prefer some chunks of squash and chickpeas).
5. Season the soup with salt and freshly ground black pepper to taste and serve hot, garnished with fresh cilantro. Enjoy with a side of warm pita bread or couscous for a complete meal.
Final Thoughts
As you can see, there are numerous soups with butternut squash, from classic recipes to unique variations inspired by global flavors. Their rich, creamy texture, and health benefits make them perfect for any soup season. Try these recipes and enjoy the comforting warmth and deliciousness of a warm bowl of butternut squash soup!
Other suggested articles:
