There are few foods more evocative of fall than hearty soups with seasonal vegetables. One of our favorites is butternut squash soup. It is thick and rich and offers tons of flavor, but it’s still healthy and a soup that will please everyone in your home—even the picky eaters.
Here’s a recipe you can follow if you’re interested in giving it a try—members of our health club in Chandler, AZ have reported enjoying it quite a bit!
- 2 tablespoons butter
- 1 small onion, chopped
- 2 medium potatoes, cubed
- 1 medium butternut squash, peeled, seeded and cubed
- 1 32 fluid ounce container chicken stock
- 1 stalk celery, chopped
- 1 medium carrot, chopped
- Salt and freshly ground black pepper to taste
This is a relatively easy soup to prepare—it should take you only 25 minutes to prep, then add 45 minutes to cook for a total of 1 hour and 10 minutes until it’s ready to enjoy.
First, melt the butter in a large pot, then cook the onion, celery, carrot, potatoes and squash until they are lightly browned (usually around five minutes, but use your best judgment). Pour in chicken stock until it covers all the vegetables, then bring the mixture to a boil. Once you’ve reached the boiling point, reduce the heat to low, put a cover on the pot and let it simmer for 40 minutes, or until all the vegetables are tender.
Upon completion of this process, transfer the soup to a blender, and blend it until it’s smooth. Then, return the soup to the pot and mix in any additional stock to give it the consistency you desire. Season with salt and pepper, either directly in the soup pot or to taste in your individual bowls.
A Nutritional Dish
As we mentioned previously, not only does this soup taste great and please most people’s taste buds, but it’s also quite nutritious.
Each serving contains only 305 calories, about 6.8 grams of fat, 59.7 grams of carbohydrates, 6.9 grams of protein, 21 mg of cholesterol and 1151 mg of sodium.
The individual ingredients have health benefits of their own. Carrots are, of course, an excellent source of vitamin A. Onions, especially red onions, have high levels of antioxidants, flavonoids and quercetin. Butternut squash is a good source of vitamins C, E and B-6, as well as thiamin, niacin, folate, manganese, potassium and pantothenic acid.
In fact, a single serving of butternut squash actually provides more potassium than a serving of banana, which is noteworthy considering bananas have become sort of the poster food for potassium. Finally, celery is rich in vitamins K, A and C, as well as folate, potassium and dietary fiber.
If you’re interested in learning some additional new, healthy recipes from our health club in Chandler, AZ that would be ideal for the fall months, we encourage you to contact Health Addicts Haven today and we’ll be happy to provide you with more healthy eating options.
Categorised in: Self-Care