A Comforting & Nutritious Fall Recipe

INTRO

It’s butternut squash season! Butternut squash makes a delicious, silky soup that is nutrient-packed. Top this butternut squash soup with pepitas, crispy chickpeas, or parmesan crisps for the perfect bite.

INGREDIENTS

1 cup chopped butternut squash

1/2 cup chopped carrot

1/4 yellow onion (or ~1 cup chopped yellow onion)

1/2 cup chopped mini heirloom tomatoes

1 cup broth

1 garlic clove

Coconut cream

Fresh basil

Fresh sage

Extra virgin olive oil / avocado oil

Paprika, nutmeg, garlic powder, onion powder, dried herbs, salt & pepper

INSTRUCTIONS

Preheat oven to 375 degrees. Chop butternut squash and carrot into small pieces. On a baking tray, drizzle some avocado oil and place chopped butternut squash and carrot. Season well with paprika, onion powder, garlic powder and some nutmeg. Mix completely and place in the oven for around 15-20 minutes. Toss half way through. Set aside.

Mince garlic & finely chop onion. On medium heat, drizzle olive oil on a medium sauce pan over the stove. Place onion on the pan and sauté until translucent (5-7 minutes). Add in garlic toward the end of the 5-7 minutes to avoid burning. Turn to low heat, add chopped mini heirloom tomatoes, fresh basil & sage. Season with salt and pepper. Sauté on low heat for a few minutes. Turn off heat and set aside.

Transfer baked veggies and sautéed veggies to a blender. Add in broth and blend well until smooth.

Transfer the soup back into the sauce pan on low heat. Add in a few dollops of coconut cream, more paprika, dried herbs, salt & pepper to finish. Enjoy!

HEALTH BENEFITS

Avocado oil has a higher smoke point than olive oil, therefore it is best to use when cooking at higher temperatures. Avocado oil is additionally a good source of monounsaturated fats.

Butternut squash is nutrient packed with vitamins A and C, magnesium, potassium and calcium. Butternut squash also contains beta-carotene and alpha-carotene which converts to vitamin A in the body to aid in immunity.

Carrots contain a great amount of vitamin A, as well as amounts of vitamin K, vitamin C and potassium. Beta-carotene and lutein in carrots support eye health.  

Extra virgin olive oil is high in monounsaturated fats, helping to lower LDL cholesterol.

Fresh basil contains a variety of vitamins, minerals and antioxidants that are not present in dried basil.

Fresh garlic cloves have been shown to have health promoting and disease preventing impacts.

Fresh sage contains vitamin K, magnesium, zinc and copper as well as antioxidants combating free radical damage.

Onions are a good source of vitamin C, vitamin B6, potassium, manganese and copper. 

Tomatoes contain potassium, vitamins B and E, and a substance called lycopene, giving them their color. Lycopene helps to protect from cell damage.

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@thewellnesscraft