Butternut squash is actually a type of winter squash that originated thousands of years ago. This soup has become increasingly popular in modern life, with technology allowing for a smooth and rich texture. It has grown to become a comfort food in both North American and European cuisines.
Health benefit
This soup is not only delicious but also highly nutritious, containing vitamins A and C, which promote skin health. It also provides vitamin E, magnesium, and potassium. Additionally, it is high in fiber and low in calories, making it great for overall health.
SERVING:
1.For extra deliciousness, top with pumpkin seeds or crispy chickpeas.
2.Yogurt or cream adds balance and enhances the natural sweetness.
3.Cheese gives the dish a different texture and richness.
INGREDIENTS:
- 1 large butternut squash, peeled, seeded, and cubed
- 1 large onion, diced
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- 4 cups vegetable broth
- 1/2 teaspoon cayenne pepper (adjust to taste)
- 1 teaspoon ground cinnamon
- 1/2 cup coconut milk (or heavy cream for non-vegan)
- Salt and black pepper, to taste
- For the Spicy Sage Topping:
- 1/4 cup fresh sage leaves
- 2 tablespoons butter or vegan butter
- 1/4 teaspoon red pepper flakes
INSTRUCTIONS:
- Prepare ingredients: Peel, seed, and cube a butternut squash. Chop an onion and mince garlic.
- Sauté: In a pot, heat olive oil over medium heat. Sauté the onion until translucent, then add garlic for 1 minute.
- Cook squash: Add cubed squash to the pot, season with salt and pepper, and stir for a few minutes.
- Add liquid: Pour in vegetable broth until it covers the squash. Bring to a boil, then reduce to a simmer for 20-25 minutes, until the squash is tender.
- Blend: Puree the soup with an immersion blender (or in batches in a blender) until smooth.
- Add creaminess: Stir in coconut milk or heavy cream to taste, and reheat gently if needed.
- Spicy sage topping: In a separate pan, fry fresh sage leaves in butter until crispy. Add a pinch of red pepper flakes for spice.
- Serve: Ladle soup into bowls, drizzle with sage-infused butter, and garnish with the crispy sage leaves.
Butternut Squash Soup With spicy Sage
Ingredients
- 1 large butternut squash, peeled, seeded, and cubed
- 1 large onion, diced
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- 4 cups vegetable broth
- 1/2 teaspoon cayenne pepper (adjust to taste)
- 1 teaspoon ground cinnamon
- 1/2 cup coconut milk (or heavy cream for non-vegan)
- Salt and black pepper, to taste
- For the Spicy Sage Topping
- 1/4 cup fresh sage leaves
- 2 tablespoons butter or vegan butter
- 1/4 teaspoon red pepper flakes
Instructions
- Heat olive oil in a pot, sauté onion and garlic until soft
- Add butternut squash and cayenne,cook for 3 minutes.
- Pour in vegetable broth,bring to a boil,then simmer for 20 minutes
- Blend soup until smooth, season with salt and black pepper.
- Fry sage leaves in olive oil until crispy and garnish the soup.
Notes
- “For extra deliciousness, top with pumpkin seeds or crispy chickpeas.”
- “Yogurt or cream adds balance and enhances the natural sweetness.”
- “Cheese gives the dish a different texture and richness.”
NUTRITIONS:
Calories: 120–150 kcal
Protein: 2–3 grams
Carbohydrates: 20–25 grams
- Fiber: 3–4 grams
- Sugars: 4–6 grams
Fat: 5–8 grams
- Saturated Fat: 3–5 grams
Cholesterol: 0–15 mg
Sodium: 300–600 mg
Potassium: 400–600 mg
Vitamin A: 200–250%
Vitamin C: 25–35% DV
Calcium: 4–8% DV
Iron: 4–6% DV