Soup for the Soul


Not to be confused with “Chicken Soup for the Soul” popular book that came about in the early nineties.  No, this Butternut Squash soup is true food for the soul in cold weather.  I got this recipe from a fellow Dietitian and friend of mine, @nutritionbitsandbobs.  She made it for me one time and I had to have the recipe because I could not stop eating it!  It is super easy to make, which I am highly fond of.  It has just a few simple ingredients:  butternut squash, white potatoes, carrot, onion and butter.  Mix it all together and BAM! You have a delicious heart warming, not to mention nutritious meal.

And of course I need to give you a little nutrition information on butternut squash, if you are not familiar, it is among the winter squash family of vegetables.  Of course low in calories, only 45 calories per 100g, no saturated fat or cholesterol.   It has one of the  highest levels of vitamin-A, constituting about 354% of RDA (per 100g). Vitamin-A is a powerful natural anti-oxidant and is required by the body for maintaining the integrity of skin and mucosa. It is also an essential vitamin for healthy eyesight. Research studies suggest that natural foods rich in vitamin-A help the human body protected against lung and oral cavity cancers.

It is rich in the B-complex group of vitamins like folate, riboflavin, niacin, vitamin B-6 (pyridoxine), thiamin, and pantothenic acid.  It has a similar mineral profile as that in pumpkin, containing adequate levels of minerals like iron, zinc, copper, calcium, potassium, and phosphorus.  The seeds may be eaten as well and provide an excellent source of dietary fiber and monounsaturated fats, which are great for heart health, along with protein, vitamins and minerals.

Make this recipe for your family tonight and they will thank you later.

Recipe: (4 servings):  2 tablespoons of butter, 1 small onion (chopped), 1 medium carrot (chopped), 2 medium potatoes (peeled and cubed), 1 medium butternut squash (peeled, de-seeded and cubed), 32oz of chicken stock or broth, salt and pepper to taste.

Directions:  In large pot, melt butter, saute onion, carrot, potatoes and butternut squash until lightly browned.  Pour in stock to cover vegetables season with salt and pepper, bring to a boil, reduce heat, cover and simmer for about 40 minutes or until vegetables are tender.  Transfer into a food blender and blend until smooth.  I use a hand blender, personally so I can control the thickness.

As a side note, when choosing a butternut squash, I look for one with a “small butt” as there will be less seeds to scoop out and more squash!