Yesterday was one of those rare but perfect fall days.
Chilly in the morning, but warming up during the day under a brilliant blue sunny sky. The trees are beginning to change color and leaves are starting to crunch underfoot.
Nothing said “Autumn” more, and I was ready to pull out one of those delicious, warming, soul-satisfying soup recipes that I had set aside during the summer.
I guarantee you’ll love this one.
This simple and easy soup recipe is my own version adapted from Dr. Andrew Weil’s “The Healthy Kitchen” cookbook.
It’s warm, filling and satisfying—the perfect comfort food.
While we sometimes think of squash as a starchy vegetable, it is actually the starchy parts of winter squash that have the most antioxidant, anti-inflammatory, anti-diabetic and insulin-regulating properties.
And winter squash turns out to be one of the BEST sources of vitamin A and carotenoids in your diet!
Squash actually contains 1/3 the recommended amount of vitamin C, and a hefty amount of the mineral manganese, as well as its high fiber content. Squash also contains lots of vitamins B1, B3, B6, pantothenic acid, and folate.
Squash soup is a perfectly satisfying meal for a chilly autumn day along with an avocado, orange and arugula salad drizzled with olive oil and balsamic vinegar.
You, your family or friends will absolutely love this! Enjoy.
1 large winter squash (about 2 1/2 pounds), such as butternut or kabucha, peeled, seeded, and cut into 2-inch chunks
2 medium red onions, peeled and quartered
3 or 4 cloves garlic, peeled
2 tart organic Granny Smith apples peeled, cored, and quartered
2 Tbsp extra virgin olive oil
Sea salt to taste
1 tsp chili powder
Hot pepper flakes, optional
4 cups vegetable stock or organic free range chicken stock
1 cup pecans, chopped or whole
1 Tbsp butter
2 Tbsp turbinado or raw sugar
1 Tbsp cinnamon
1/4 tsp of cayenne powder
Preheat oven to 400 degrees F. Toss squash, onions, garlic, and apples in a large bowl with olive oil to coat. Season well with salt, hot pepper, and chili powder. Arrange vegetables in a large roasting pan in one layer. Roast in oven, stirring every 10-15 minutes, until vegetables are tender and lightly browned, about 35-40 minutes.
Meanwhile, in a small skillet over medium heat, add butter, sugar, pecans, salt and spices. Heat and stir until sugar starts to carmelize, but be careful not to let it burn. Remove from pan and cool.
Transfer half the vegetables and 2 cups stock to a food processor or blender; puree until smooth. Repeat with remaining vegetables and broth. Return pureed mixture to pot, thinning soup with additional stock or water, if necessary. Season with salt to taste and bring to simmer over medium-low heat. Serve immediately, garnish with toasted, seasoned pecans. Serves 4.
Or if you love this recipe as much as I do, it may only serve two! 😉
Till next time, stay healthy and lean!
Catherine (Cat) Ebeling RN BSN, is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.
Her mission is to help others prevent disease and live their best life ever.
Nutrition made Easy. Simple.Smart.Nutrition.
15 thoughts on “Heart Warming, Healthy Squash Soup Recipe”
This sounds WONDERFUL Cat! Can't wait to try it!
Thanks for sharing Cat!
Wow this sounds great. I can eat soup day in and day out. Now if I could just get my husband to eat it 😉 I printed it out anyway. I will just get to enjoy it all myself. mmmm.
This sounds so good! I can't wait to try it. Thank you!
I am SOOOO going to make this soup! Sounds yummy. Wish I had some right now;-)
This sounds delicious. I love carrot and pumpkin soup so I am sure I will like it and am glad to add it to my list of fall soups. Beautiful picture too. Thanks for sharing!
This soup sounds fantastic. We'll be trying it soon.
Great fall squash recipe! Thank you for sharing Cat! …Hughie
Love fresh homemade soup. Squash is very warming on a cold day and adding chili heats up body fast. Thanks for sharing great info Cat. Love nutritional value — reason for me eating what I choose to put in my mouth.
Reading this recipe almost made me want to move to cooler climates! Wonderful hot soups enjoy a short "window" here in South Florida. But this one's a keeper for when the temps do drop in December and January. Thanks, Cat!
This looks great! I can't wait to try it! Thanks for sharing!
Thank you Cat! It looks very warm and comforting…I'm definitely going to try this and let you know! 😉
We are feeling a slight chill in the air even here in Florida…your soup looks and sounds amazing! Thanks for sharing! 🙂
Love to have you leave a comment!
Cat – I can always rely on http://www.simplesmartnutrition.com for delicious and healthy recipes PLUS and explanation of why this dish is so good for me. Thank you!
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