Simple Butternut Squash Soup

1 small butternut squash

1 large onion

4-6 garlic cloves

2 Tlb olive oil

1 quart of vegetable broth or chicken broth(I use vegan type)

salt/pepper to taste

Peel and dice onion and garlic.

Place olive oil in a stew pot with the diced onion and cook until tender, then add garlic and cook being careful not to brown garlic.  Set aside.

You can peel and diced squash , but you can also cut the squash in halve, remove the seeds and place in a baking dish with a half cup of water and cover. Bake at 400 degrees for approx 40 minutes. Squash will be tender when pierced with a fork. Allow to cool and scrap out of shells if baking.

If you are peeling the squash and cooking on top of the stove it is a good idea to steam it to help maintain the nutrients.Steam cook until fork tender. Usually it takes about 20- 25 minutes to steam cook. 

Add squash to the garlic/onion mixture with the broth and blend together until smooth and creamy. You may need to add additional liquid to make the soup to your desired consistency.

The beauty of this soup is that it is so easy to adapt to your taste. You can add different herbs/herb blends,coconut milk or other nut milks. You can also add additional vegetables to your liking  Salt/ pepper to taste.  Enjoy!

Butternut Squash

cucurbita morschata

Rich source of dietary fiber and phyto-nutrients

Recommended by dietitians in cholesterol controlling and weight reduction programs.

Vitamin A-a powerful antioxidant

Has plenty of poly-phenolic flavonoid compounds like A-B carotenes, cryptoxanthin-B, and lutein.

It is rich in B-complex group of vitamins like folates, riboflavin, niacin, vitamin B-6, thiamin, and pantothenic acid.

It has a similar mineral profile as that in pumpkin--iron, zinc, copper, calcium, potassium, and phosphorus.