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Butternut Squash Soup

By Jason Fung, MD

Butternut Squash Soup

Winter squashes like butternut squash or spaghetti squash usually keep for a long time, so you can buy them in advance and use them when you don’t know what to make for dinner Recipe from Paleo Leap
Prep Time 20 mins
Cook Time 50 mins
Total Time 1 hr 10 mins
Course Break-Fast Meal, Dinners + Mains, Light Meal
Cuisine American
Servings 4
Calories 85 kcal

Ingredients
  

  • butternut squash (1-2 - 1 squash is good for 3 portions)
  • coconut mil (canned; 1-2 depending on number of squashes used)
  • salt
  • pepper
  • herbs (fresh or dried)

Instructions
 

  • Preheat your oven to 350 F.
  • Cut your squash lengthwise and remove the seeds. You can get rid of the seeds or keep them and roast them for a snack latter.
  • Place the halves, cut side down, on a baking sheet and place in the oven for about 45 minutes. It might take longer, but I suggest you check on them after 45 minutes. Verify that the flesh is fork tender and it’s ready.
  • Now either wait for the squash to cool down a bit so it’s easier to handle or put on some gloves. Scoop out the cooked flesh in a sauce pan and add about 3/4 of a can of coconut milk per squash.
  • Start mashing the squash with a potato masher on a low heat. Note that you can also place the flesh and coconut milk in a blender and blend the mixture. I prefer the version in the pan, less work than washing a blender.
  • Once everything is mashed up, adjust the consistency by adding some coconut milk if needed. Season with salt and pepper to taste. If you want to go fancy, grate a bit of fresh nutmeg . You can also add some grated fresh ginger or garlic for a nice spin on the taste.
  • Serve and enjoy! Garnish with fresh herbs on top if you have any. For added style, you can drizzle additional coconut milk in a spiral on the served bowls to create a white swirl.

Nutrition

Nutrition Facts
Butternut Squash Soup
Amount per Serving
Calories
85
% Daily Value*
Fat
 
1
g
2
%
Saturated Fat
 
1
g
6
%
Sodium
 
8
mg
0
%
Potassium
 
660
mg
19
%
Carbohydrates
 
22
g
7
%
Fiber
 
4
g
17
%
Sugar
 
4
g
4
%
Protein
 
2
g
4
%
Vitamin A
 
19931
IU
399
%
Vitamin C
 
39
mg
47
%
Calcium
 
90
mg
9
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Break-Fast Meal, Dinners + Mains, Light Meal
Tried this recipe?Let us know how it was!
Jason Fung, MD

By Jason Fung, MD

Jason Fung, M.D., is a Toronto-based nephrologist (kidney specialist) and a world leading expert in intermittent fasting and low-carb diets.

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