How to Make a Creamy and Delicious Vegetarian Butternut Squash Soup
Butternut squash soup is a classic autumn dish that is easy to make and full of flavor. It is also vegan, gluten-free, and dairy-free, making it a great option for anyone with dietary restrictions or preferences. In this article, we will show you how to make a creamy and delicious vegetarian butternut squash soup with simple ingredients and steps.
1 large butternut squash, peeled and chopped into 1-inch cubes
1 medium onion, diced
2 cloves of garlic, minced
2 tablespoons of olive oil
4 cups of vegetable broth
1/4 teaspoon of salt
1/4 teaspoon of black pepper
1/4 teaspoon of nutmeg
1/4 teaspoon of cinnamon
1/4 cup of coconut milk (or any plant-based milk of your choice)
Fresh parsley or cilantro for garnish (optional)
Preheat oven to 200ÂC (180ÂC fan) and line a baking sheet with parchment paper.
In a large bowl, toss the butternut squash cubes with 1 tablespoon of olive oil and spread them evenly on the prepared baking sheet. Roast for 25 to 30 minutes or until tender and golden.
In a large pot over medium-high heat, heat the remaining olive oil and sautÃ the onion and garlic for about 10 minutes or until soft and translucent.
Add the vegetable broth, salt, pepper, nutmeg, and cinnamon and bring to a boil. Reduce the heat and simmer for 10 minutes.
Add the roasted butternut squash and coconut milk and blend the soup using an immersion blender or a regular blender until smooth and creamy. You may need to do this in batches depending on the size of your blender.
Taste and adjust the seasoning if needed. Serve hot with fresh parsley or cilantro if desired.
Enjoy your vegetarian butternut squash soup with some crusty bread or crackers for a cozy and satisfying meal.
Benefits of Butternut Squash
Butternut squash is not only delicious but also offers many health benefits. Here are some of the main reasons to include this winter squash in your diet:
It hydrates your body. Butternut squash has a high water content, which can help you stay hydrated and prevent dehydration-related problems such as headaches, fatigue, and constipation.
It boosts your immunity. Butternut squash is rich in vitamin A and vitamin C, which are essential for your immune system. They help your body fight off infections and inflammation, and may also protect against chronic diseases such as cancer and diabetes.
It supports your eye health. Butternut squash contains carotenoids such as beta-carotene, lutein, and zeaxanthin, which are beneficial for your eyes. They help prevent macular degeneration, cataracts, and other eye disorders.
It lowers your blood pressure. Butternut squash is a good source of potassium, which helps regulate your blood pressure and balance your electrolytes. Potassium also helps your muscles and nerves function properly.
It regulates your blood sugar. Butternut squash has a low glycemic index, which means it does not spike your blood sugar levels after eating. It also contains fiber, which slows down the absorption of sugar and helps you feel full longer.
How to Use Butternut Squash
Butternut squash is a versatile ingredient that can be used in many ways. You can roast it, bake it, mash it, puree it, or even eat it raw. Here are some ideas on how to use butternut squash in your meals:
Make a creamy soup. Blend cooked butternut squash with vegetable broth, coconut milk, and spices such as garlic, ginger, curry, or nutmeg. Top with roasted pumpkin seeds or croutons for some crunch.
Roast it with other vegetables. Cut butternut squash into cubes and toss with olive oil, salt, pepper, and herbs such as rosemary or thyme. Roast in the oven until tender and caramelized. Enjoy as a side dish or add to salads, pasta, or grain bowls.
Mash it with potatoes. Boil peeled and chopped butternut squash and potatoes until soft. Drain and mash with butter, milk, salt, pepper, and cheese if desired. Serve as a comforting side dish or use as a base for shepherd's pie or pot pie.
Puree it into a sauce. Cook butternut squash until soft and puree with vegetable broth, nutritional yeast, lemon juice, salt, pepper, and nutmeg. Use as a sauce for pasta, pizza, lasagna, or macaroni and cheese.
Spiralize it into noodles. Peel and spiralize butternut squash into thin noodles using a spiralizer or a vegetable peeler. Cook in boiling water for a few minutes until al dente. Drain and toss with your favorite sauce or dressing.