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Lunch | Dinner

Butternut Squash Soup

  • 10 Mins

    Prep Time

  • 30 Mins

    Cook Time

  • 6

    Servings

  • 176

    Calories

  • 7g

    Fat

  • 36g

    Carbs

  • 5g

    Protein

Recommended For:

Trouble Swallowing

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Ingredients

  • 2 Tbsp Extra Virgin Olive Oil
  • 1 Yellow Onion, thinly sliced
  • 2 Cloves Garlic, minced
  • 2 lbs Butternut Squash, washed, peeled and cubed
  • 1 Granny Smith Apple, washed, peeled, cored and thinly sliced
  • 2 Cups Low-Sodium Chicken Stock (add more liquid for a thinner consistency)
  • 2 Bay Leaves
  • 1 Tsp Rosemary, dried
  • 1 Tsp Oregano, dried
  • ½ Tsp Nutmeg, dried
  • 1½ Cups Cooked Quinoa
  • Salt and Pepper, to taste

What You’ll Need

  • Large Pot with Lid

  • Wooden Spoon

  • Knife

  • Cutting Board

  • Measuring Spoons

  • Measuring Cups

  • Immersion Blender, Blender, or Food Processor

Instructions

  • 1.

    Wash Hands Wash hands with soap and water.

  • 2.

    Combine and Cook Ingredients In a large pot, over medium-heat, heat the extra virgin olive oil. Add the onion and cook until soft, about 5 minutes. Stir in the garlic. Add the butternut squash, apple, broth, bay leaves, spices, and salt and pepper. Stir. Bring the mixture to a boil, then reduce heat to medium-low. Cover pot halfway and allow to simmer for 30 minutes.

  • 3.

    Blend Ingredients Remove the bay leaves. Using an immersion blender, puree the soup directly in the pot until smooth. (Or carefully pour into a blender, or food processor, and puree).

  • 4.

    Add Quinoa Add ½ cup quinoa to the bottom of each bowl, ladle soup over top and enjoy.

  • 5.

    Wash Hands Wash hands with soap and water.

Recipe adapted from williams-sonoma.com

Nourishment Notes

Soups

Soups are an excellent choice for those with swallowing issues, as they can be thickened or thinned based on individual needs.

Nutmeg

Nutmeg contains a compound called myristicin, which may fight tumor growth in the body.

Quinoa

Quinoa is a gluten-free grain with a high amount of protein and fiber. It’s rich in quercetin and flavonoids, antioxidants that work to protect healthy cells from damage.

Fatigue Buster

  • Use Frozen Butternut Squash

    Use frozen, cubed butternut squash or a 2 pound can of butternut squash puree.

  • Use Pre-Chopped Vegetables

    Use pre-chopped onion and garlic.

  • Use Microwavable Quinoa

    Purchase frozen, microwavable quinoa.

  • Freeze Leftovers

    Freeze leftover soup in an airtight container for up to three months.

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