Roasted Butternut Squash Soup

Cold Weather + Cozy Weekends at Home = Comfort Food Cooking!

Last week my mother generously gave me a GIANT butternut squash, which I turned into a nourishing soup. It was SO DELICIOUS that it only lasted 3 days, so naturally, I wanted to share the recipe with all of you so you could enjoy a comforting soup on this chilly Winnipeg weekend.

Butternut squash is the star of this soup that is comforting to both your body and soul! This squash is packed with a few great  nutritional benefits, including:

1. Fibre - I often refer to fibre as the unsung hero, because it doesn’t get the attention it should! Fibre not only regulates bowel movements, but also helps balance blood sugar, keep cholesterol levels in check, and feeds your healthy gut bacteria which ‌support your immune system and mental health (1)! There are 7g of fibre per cup of cooked butternut squash. Your goal should be to get 25-38 grams of fibre per day, which can take some planning but is definitely worth the benefits (2)!
   

2. Vitamin A - A fat soluble vitamin that is known for its role in supporting healthy eyesight, but less well known for its role in supporting a healthy immune system (3). Vitamin A deficiency can impair the immune system so it’s important to get adequate daily intake in the diet (4). Just one cup of cooked butternut squash provides 13,000 IU of Vitamin A, which is more than 500% of your recommended daily intake (3000 IU/day for men, 2300 IU/day for women) (5).

If you don’t feel like cooking, but want to get the benefits of butternut squash, you can purchase pre-made soups by companies such as Imagine Organic Soups at Vita Health in Winnipeg.

By making the soup at home, you can control the spices and salt added, making it fit your unique taste and dietary preferences! For me, roasting the squash is a MUST, as it creates a caramelized flavour that is my fav!

Let’s get cooking!

ROASTED BUTTERNUT SQUASH SOUP

Servings: 4

INGREDIENTS:

1 large butternut squash (approximately 3 lbs), halved

1 Tbsp avocado oil

1 cup  onion, chopped

6 garlic cloves, minced

1 tsp salt

1/4 tsp ground black pepper

1 Tbsp maple syrup

2-3 cups vegetable broth, or more for a thinner soup

2 Tbsp butter

Optional spices to add: a pinch of nutmeg, cinnamon, or cloves 

INSTRUCTIONS:

 1.        Preheat the oven to 400 F and line a rimmed baking sheet with parchment paper.

2.        Cut  butternut squash in half vertically, then drizzle each cut side with avocado oil and rub in.

3.        Sprinkle salt and pepper over the flesh of the squash.

4.        Place the squash cut side down on the parchment paper, make a few small pokes in the skin with a knife and roast for about 50-60mins or until it is completely cooked through.

5.        Remove the squash from the oven and let cool for at least 15 mins before handling.

6.        Warm 1 Tbsp of butter over medium heat, add in chopped onions (or shallots) and 1/2 tsp of salt. Sauté until softened, then add garlic and cook for another 1-2 mins, stirring often. 

7.        Transfer the onions and garlic to a stand blender, or food processor

8.        Once your squash has cooled, scoop out the flesh and add it into your blender (you might have to do two batches depending on the size of your squash and blender!).

9.        Add the maple syrup and vegetable broth. Secure the lid and blend on high (or soup preset if your blender has one).

10.      Add any additional butter, salt, pepper or spices to taste.

11.      Pour into bowls to serve if it is hot enough from blending or back into your saucepan to heat further.

Enjoy!

Colleen

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References:

1. Anderson JW, Baird P, Davis RH Jr, Ferreri S, Knudtson M, Koraym A, Waters V, Williams CL. Health benefits of dietary fiber. Nutr Rev. 2009 Apr;67(4):188-205. doi: 10.1111/j.1753-4887.2009.00189.x. PMID: 19335713.

2. Health Canada (2019). Fibre.  https://www.canada.ca/en/health-canada/services/nutrients/fibre.html

3. Sun H. (2012). Membrane receptors and transporters involved in the function and transport of vitamin A and its derivatives. Biochimica et biophysica acta, 1821(1), 99–112. https://doi-org.umlwrha.idm.oclc.org/10.1016/j.bbalip.2011.06.010        

4. Stephensen C. B. (2001). Vitamin A, infection, and immune function. Annual review of nutrition, 21, 167–192. https://doi-org.umlwrha.idm.oclc.org/10.1146/annurev.nutr.21.1.167

5. Health Canada (2010). Dietary Reference Intakes. https://www.canada.ca/en/health-canada/services/food-nutrition/healthy-eating/dietary-reference-intakes/tables/reference-values-vitamins-dietary-reference-intakes-tables-2005.html