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Butternut Squash Soup

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Squash soup

  • 1 large (about 12″) whole butternut squash halved lengthwise and seeds removed
  • 3 teaspoons Olive Oil (or coconut oil)
  • 1 medium Granny Smith* apple (about 8 ounces)
  • 1/2 medium yellow onion
  • 8 fresh sage leaves
  • 2 1/2 cups low-sodium vegetable stock*
  • 2 1/2 cups water
  • 1 1/2 teaspoons kosher salt, plus more as needed
  • 1/4 teaspoon freshly ground black pepper, plus more as needed
  • 1/3 cup No Fat Greek Yogurt
  • 1 Tablespoon toasted pumpkin seeds, for garnish (optional)
    1. Heat the oven to 425°F and arrange a rack in the middle.
    2. Line a baking sheet with aluminum foil. Place the squash pieces cut-side up on the baking sheet.   Use 1 teaspoon of the olive oil and brush all of it over the tops and insides of the squash halves (alternatively, you can rub it on evenly with your fingers). Season generously with salt and pepper. Roast until knife tender, about 50 minutes to 1 hour.
    3. Meanwhile, peel, core, and cut the apple into medium dice. Cut the onion into medium dice. Add the remaining 2 teaspoons of olive oil (or coconut oil)  in a large saucepan or Dutch oven over medium heat. Add the apple, onion, and sage, season with salt and pepper, and cook, stirring occasionally, until softened, about 7 minutes. Remove the pan from the heat and set aside.
    4. When the squash is ready, set the baking sheet on a wire rack until the squash is cool enough to handle. Using a large spoon, scoop the flesh into the saucepan with the sautéed apples and onions; discard the skins.  I only use 1/2 of the squash.  I freeze the rest for another batch in future.
    5. Add the broth, water, and measured salt and pepper, stir to combine, and bring to a boil over medium-high heat. Reduce the heat to medium low and simmer, stirring occasionally and breaking up any large pieces of squash, until the flavors meld, about 15 minutes. Remove the pan from the heat and stir in the cream.
    6. Using a blender, purée the soup in batches until smooth, removing the small cap from the blender lid (the pour lid) and covering the space with a kitchen towel (this allows steam to escape and prevents the lid from popping off). Alternatively, use an immersion blender. Taste and season with salt and pepper as needed. Serve garnished with the pumpkin seeds, if using.

* If you don’t have a granny smith apple use whatever apple you have

* You could also substitute unsweetened almond milk instead of the yogurt

* I use Herb ox Sodium Free Chicken Bouillon  (I get it in the grocery store)Other recommendations for adaptations:  Red Pepper puree for garnish.  Curry.  Chipotle chile, Thyme, Cayenne, Roast the apple and onion with the squash (but watch the time as they won’t take as long because they are smaller).
For added creaminess, or to replace yogurt for a Non-Dairy Option
Add Cannellini Beans
Add Cashews

Save the seeds and roast for a snack.

Like most soups, this is a very forgiving recipe. You don’t have to be precise about any measurement. Just eyeball and estimate. There’s lots of room to improvise and/or adaptation. You could even add some nutmeg, that would be nice. Garnish with 1 teaspoon of REAL maple syrup. Just think autumn and you can’t go wrong. <divThe first time I made it, I roasted a whole Butternut Squash (a large one which I had cut in half). After roasting, I scraped out all the cooked squash and froze one half. The squash froze beautifully and today when I made my soup it was done in record time, and delicious.Adapted from