Butternut Squash Soup
Butternut squash is a great source of fiber and vitamin A. Vitamin A is a fat-soluble vitamin that is vital for our vision, immune system, and gut microbiome. Due to the high fiber content in this recipe, this is a great meal for kids struggling with constipation.
To make sure this soup gets extra creamy, we suggest using a high-powered blender like a Vitamix that has a soup setting.
Squash is a great food to include in your child’s diet! Try roasting it with a little cinnamon and honey for a sweet side or air frying it into squash fries!
Ingredients
1 butternut squash (2-3#), peeled, halved vertically, and seeded (save the seeds!)
3 cups broth (bone broth, chicken broth, and vegetable broth are all options)
4 cloves garlic, minced
1 tsp maple syrup
1/4 tsp ground nutmeg
1/2 tsp salt
Additional salt & pepper to taste
1 tablespoon dairy-free butter (my favorite: Miyokos)
Spice for the seeds:
1/4 tsp each: turmeric, garlic powder, chili powder, cayenne, smoked paprika.
Note: Most ingredients above are linked to items at Thrive Market for your convenience. Sign up with this link to get 30% off your first order.
A note on ingredient quality: If possible, choose ingredients that are organic and non-GMO. Stores such as Sprouts, Natural Grocers, Whole Foods, and other health food stores can help finding higher-quality ingredients. If access to higher quality ingredients isn't an option for you, choose the best option that is available to you locally.
Materials
A high-powered blender like a Vitamix
Directions
Preheat oven to 400º and line a baking sheet with a silicone baking mat or unbleached parchment paper
Peel squash with a vegetable peeler, half vertically, and chop into chunks (here's a great video how) and season with salt and pepper. Carve out seeds and set aside
Place squash on pan and roast until tender and slightly browned, about 40-50 minutes
While squash is cooking, wash off seeds and remove any squash flesh. Pat dry. Put in a small mixing bowl and mix with desired spices. Place seeds in oven (optimally in a second oven on 300º, but the same oven is fine, just be sure to check on them so they don't burn). Check after 10 minutes, removing them when slightly browned and crunchy
In a small skillet, caramelize garlic until golden brown, stirring often. This should take only a few minutes.
After caramelized, add to blender. When squash is finished cooking, let cool for a few minutes then add to blender.
Add maple syrup, nutmeg, salt and pepper, butter, and broth to the blender.
Blend on the "soup" preset, if your blender has one. If not, blend on high for 4-5 minutes. Add more broth as necessary to thin it out.
Serve and top with roasted squash seeds and black pepper.
Store leftovers in a glass container in the refrigerator for 4-5 days, or freeze for up to 3 months.
Enjoy!!
Nutrition Facts
Makes 4 Servings
Calories: 180 | Protein: 10 grams | Fiber: 5 grams | Carbohydrates: 31 grams | Fat: 3 grams | Sugars: 8 grams
