Why I like this…
Throughout the seasons, I try to find foods that fit the season and take advantage of seasonal produce. In this case, we had a cold snap, and I wanted something warm, soothing, and satisfying. I LOVE butternut squash in many forms, but in this case, I wanted a soup. Sometimes I take this in a curry direction, but on this occasion I wanted something different. Although roasting the squash and garlic first takes time, it will add a depth of flavor and make your home smell wonderful!
Why it matters…
If you think about it, eating seasonally makes sense. Traditionally, we would have eaten seasonally available foods with minimal processing. Depending on where a food is harvested, and what is involved in the postharvest management, its nutrients could decrease significantly. Most fruits and vegetables are 70-90% water, and when their nutrient source is removed by harvesting, they begin to break down and lose nutrients- some more than 50%.
Produce in a grocery store undergoes harvest and transport even before it is placed out for sale. If you are purchasing produce that is seasonally grown thousands of miles away, the time from harvest to stocking increases, and the nutrient density decreases. However, if you buy more seasonal produce sourced closer to where you live, the time from harvest to stocking decreases, and the nutrient density increases. If you can source your produce from local farmers’ markets or even your own garden, the time passed after harvest will be even smaller. As a bonus, sourcing locally can also help support your local community and may even be less expensive.
Butternut Squash Soup
4
servings15
minutes1
hour10
minutes300
kcalIngredients
1 Large 1 Butternut Squash (2-3 lbs)
2 Tbsp 2 Extra Virgin Olive Oil
1 medium 1 Onion, chopped
2 medium 2 Carrots, chopped
3-4 cloves 3-4 Garlic (3-4 tsp)- diced
4 cups 4 Vegetable broth (or chicken)
1 leaf 1 Bay leaf
1/2 tsp 1/2 Dried thyme (1 tsp fresh)
1/2 cup 1/2 Reduced-fat milk (sub coconut milk for vegan)
Directions
- Preheat the oven to 400 degrees Fahrenheit.
- Either use precut squash or cut it into 1-inch pieces, then toss it in a bowl with 1T olive oil and the diced garlic.
- Line a sheetpan with parchment and pour olive oil-covered squash onto the pan.
- Put squash in the oven and roast for 40-50 minutes or until slightly browned and soft.
- Chop the onion and carrots.
- Put 1 T of olive oil into a large pot and add the chopped onion and carrot. Cook until softened and onions are slightly browned (about 6-8 minutes).
- Add squash and garlic mixture, broth, thyme and bay leaf to the pot with the onion and carrots. Simmer for 10-15 minutes to let the flavors blend.
- Remove the bay leaf. Then use an immersion blender or blend in batches until the texture is smooth.
- If blended in a blender, return the soup mixture to the pot. Add milk and stir. Add salt and pepper to taste.
- Garnish with a swirl of plain yogurt and parsley if desired.