Aviva’s Kitchen: 7 Ingredient Ultimate Butternut Squash Soup


Ingredients Print Recipe


1

butternut squash, peeled, seeds removed and cut into 1-inch chunks

2

yellow onions, chopped

2

TBS olive oil

5

cups of water (or low sodium vegetable broth)

1/2

cup of white wine

Sea salt or Herbamare seasoning to taste

Dried or fresh dill weed or fresh rosemary (the latter is my favorite)

This soup is almost sinfully delicious. And it’s fantastically nutritious. It is savory, sweet, and unbelievably simple to prepare – it has only 7 ingredients—including the water! I love it served with steamed kale and a piece of salmon on the side. If you are a vegetarian, consider a cold lentil salad as an accompaniment. It looks absolutely gorgeous in the bowl, and if you serve it to guests, they will think you are a gourmet. It’s that tasty! And it’s gluten-free.

Butternut squash is a nutrient rich vegetable loaded with vitamin A, folate, vitamin E, magnesium, calcium, and potassium and has no cholesterol. Olive oil is the heart healthiest oil. And the rest is simple…

Ingredients

1 butternut squash, peeled, seeds removed and cut into 1-inch chunks
2 yellow onions, chopped
2 TBS olive oil
5 cups of water (or low sodium vegetable broth)
1/2 cup of white wine
Sea salt or Herbamare seasoning to taste
Dried or fresh dill weed or fresh rosemary (the latter is my favorite)

To Prepare

Lightly heat your olive oil in a soup pot. Sauté your onions until slightly soft. Add squash chunks and sauté for 3 minutes. Add the wine and cook for another 3 minutes. Add the water and cover your pot. Cook for about 40 minutes or until the squash is very soft, stirring about every 15 minutes. When cooking is complete, use a whisk or vegetable masher to “mash” the squash until you have a thick soup with some small chunks of squash. Alternatively, you can blend the soup. Add salt, lightly to taste. Serve hot, garnished with dill.

Variations

Squash-Rice Soup: Use 6 cups of water and add ¼ cup of basmati rice just after adding the water; adds a nice texture to the soup.
Squash-Dulse Soup: Top the soup with crumbled dulse flakes instead of dill for an oceany flavor.
Squash-Rosemary Soup: Add a stalk of fresh rosemary when cooking instead of the dill garnish. Gives a rich flavor.

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Read or leave comments 8 Comment


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Teresa Newman

RN x 15 years. I am studying herbal medicine now with tremendous enthusiasm. Thank you so much!

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patricia demarco

This sounds wonderful. I also enjoy adding coconut-milk to mine.

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Rachel

I roast butternuts whole to cut down on my terror of slicing my thumbs off while peeling them. It is way easier to peel a roasted squash! The seeds will often come out as a clump if you crack them open gently, and the stringy parts are soft enough to mash into the squash flesh. It's such a time-saver/knife incident avoider. :)

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Edith

nutritious, easy, colorful... I would add few chopped beet Leaves for even more colors.. Thanks, Aviva

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Jordan von Trapp

You can cut out the tedious peeling step! Just cut the squash in half and put in a roasting pan, pour about an inch of water in the pan and roast at oh say 400, for maybe 30 min, or less, then just scoop out cooked squash and add to your pot! I too am not a fan of the time-consuming cubing! You give me a wealth of knowledge on a regular basis so I hope this little tidbit enhances your soup eacapades! I like to caramelize my onions in curry powder, add a bit of fresh squeezed orange juice and serve with a dollop of chipotle-laced sour cream and toasted almonds! : ) thank youfor all you do Aviva! You are a star!!

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    Megan Liebmann

    Hi Jordan, This is Megan from Dr. Aviva's team. Thank you for sharing!! The curry powder and orange juice sound absolutely amazing. Dr. Romm does indeed read all the comments, and she is sending the love right back! Megan- Dr. Aviva Romm Nutritionist

    Reply

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Amanda

Thanks for sharing this! I loved reading about all the details and the menu sounds awesome. You can skip the squash peeling step, especially with the new current crop of them, once cooked and puréed it's not detectable at all!

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Carol Bonia

I would love to receive more healthy recipes like this one for butternut squash soup. I am a former vegetarian who . now eats beef, chicken occasionally I lived in South Korea for a year, so developed a love for simply prepared fish. I am trying to avoid processed foods but its so difficult in the US since specialty food stores have very high prices.

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