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Weekly Wellness Recipe: Butternut Squash Soup
A warm, nourishing bowl of butternut squash soup packed with vitamins A and C to support your wellness this fall.
As the crisp air of fall settles in, there’s nothing more comforting than a warm bowl of butternut squash soup. This seasonal favorite is not only delicious but also packed with nutrients, making it the perfect addition to your fall wellness routine. With its rich flavor and velvety texture, butternut squash soup offers a simple yet satisfying way to incorporate fresh, seasonal vegetables into your diet while supporting your progress through Phase 3 of the BioSource Nutra protocol. This easy-to-prepare recipe is sure to become a go-to meal as the temperatures drop.
Nutritional Benefits
Butternut squash soup offers a delicious and nutritious way to incorporate seasonal vegetables into your fall wellness routine.
Butternut Squash
Butternut squash is packed with essential nutrients, including vitamin A, which supports eye health and strengthens the immune system. It’s also a great source of vitamin C, which promotes collagen production and helps protect the body from free radicals. Additionally, its high fiber content aids digestion and helps you feel fuller for longer, supporting weight management.
Onions and Garlic
Onions are rich in antioxidants that support heart health and help reduce inflammation. Garlic contains allicin, a compound known for its antimicrobial and anti-inflammatory properties, which help boost immune function.
Vegetable Broth
A light and hydrating base for the soup, vegetable broth enhances the flavor while keeping the recipe low in calories and supportive of overall hydration.
Coconut Milk (Optional)
Coconut milk provides a creamy texture and adds healthy fats to the soup. For those looking for a lighter alternative, almond milk or oat milk can be used, offering a plant-based option that still complements the dish's smooth texture.
This soup is not only flavorful but also loaded with nutrients that support your immune system, digestion, and overall wellness as part of Phase 3 of the BioSource Nutra protocol.
Enjoy the comforting flavors of butternut squash soup as you cozy up this season with BioSource Nutra.
Butternut Squash Soup
Ingredients
- 1 medium butternut squash, peeled, seeded, and cubed
- 1 onion, chopped
- 2 cloves garlic, minced
- 4 cups low-sodium vegetable broth
- 1/2 cup coconut milk (optional, or substitute almond or oat milk)
- 1-2 tablespoons olive oil
- 1/2 teaspoon ground cumin
- 1/4 teaspoon ground nutmeg
- Salt and pepper to taste
- Fresh herbs (optional, for garnish)
- Pumpkin seeds (optional, for topping)
Instructions
- Sauté the Aromatics: In a large pot, heat olive oil over medium heat. Add the chopped onion and garlic, sautéing until softened and fragrant, about 5 minutes.
- Cook the Squash: Add the cubed butternut squash to the pot and stir to combine with the onions and garlic. Cook for another 5 minutes, allowing the squash to start softening.
- Simmer the Soup: Pour in the vegetable broth and bring to a boil. Reduce the heat to a simmer and cook for 20-25 minutes, or until the squash is tender when pierced with a fork.
- Blend: Using an immersion blender, puree the soup until smooth. If using a regular blender, transfer the soup in batches to blend, being cautious with the hot liquid.
- Add Creaminess: Stir in the coconut milk (or almond/oat milk) for added creaminess. Add the cumin, nutmeg, salt, and pepper to taste.
- Serve: Ladle the soup into bowls and garnish with fresh herbs or a drizzle of olive oil if desired. For extra texture and nutrition, top with pumpkin seeds.
For a well-balanced meal, pair the butternut squash soup with a lean protein. Grilled chicken, turkey breast, or roasted chickpeas make excellent additions, adding a boost of protein while keeping the meal light and healthy. For a plant-based option, consider serving the soup with a side of quinoa or a mixed green salad with nuts or seeds for added texture and nutrients.
Nutritional Information
(Per Serving, Approximate)
- Servings: Makes 4 servings
- Serving Size: About 1 ½ cups per serving
- Calories: 180 (without coconut milk) or 230 (with coconut milk)
- Protein: 3g
- Fat: 3g (without coconut milk) or 7g (with coconut milk)
- Carbohydrates: 30g
- Fiber: 6g
- Sodium: 300mg
- Sugar: 5g
This butternut squash soup is the perfect blend of comfort and nutrition, offering a delicious way to enjoy the flavors of fall while supporting your wellness goals. With its simple ingredients and easy preparation, this soup can become a staple in your fall meal rotation, whether you're looking for a light lunch or a cozy dinner.
Give this butternut squash soup a try and let us know how you customize it! Whether you add a spicy kick, top it with pumpkin seeds, or pair it with a lean protein, we’d love to hear your favorite twists on this fall favorite. Share your variations or serving suggestions with the BioSource Nutra community, and let’s keep the fall flavors going!
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