Bright autumn dairy-free butternut squash soup is simple and inexpensive to prepare. Not only is butternut squash beautiful and vibrant, but also has a thick and creamy flesh which is perfect for using in soups, dips, salads, and more. Butternut squash is one of many plant-based foods high in beta-carotene which is converted in the body to vitamin A, which is a powerful antioxidant. This is where food is medicine, consuming nutrient-dense foods high in antioxidants that our bodies need for healthy immune function. Vitamin A helps with immune function, anti-cancer properties, cardiovascular benefits, protects against inflammation and helps our vision and eyesight stay healthy.
Butternut squash benefits: One cup of cooked, cubed butternut squash contains:
1.8 grams (g) of protein
0.18 g of fat
21.50 g of carbohydrate, including 4 g of sugar and 6.6 grams of dietary fiber
84 milligrams of calcium
1.23 mg of iron
582 mg of potassium
59 mg of magnesium
55 mg of phosphorus
31 milligrams of vitamin C
1144 micrograms (mcg) of vitamin A
The recommended daily allowance of vitamin A is 900 mcg for men and 700 mcg for women. For vitamin C is it 90 mg for men and 75 mg for women.
Butternut squash is also a good source of vitamin E, thiamin, niacin, vitamin B-6, folate, pantothenic acid, and manganese.
Butternut squashes (and most orange squashes) are loaded with vitamin A. A single cup provides more vitamin A than most people need in a day (457% of the daily value, to be exact).
Butternut squashes and melons are related. Did you know that butternut squashes are related to melons like honeydew and watermelon?
The best butternut squash for storing (then eating!) will generally feel heavy for its size and have firm skin without dullness, blemishes, or soft spots.
By: Carol Aguirre MS, RD/LDN
Total time: 60 mins
Prep: 10 mins
Cook: 50 mins
Yield: 6 servings
2 tablespoon olive oil
4 large garlic cloves (chopped)
1 cup yellow onion (chopped)
3 celery stalks (chopped)
3 large carrots (finely chopped)
6 cups chopped butternut squash (1-inch cubes)
4 cups vegetable stock ( I used 2 vegetable bolluanes)
1 cup plain unsweetened soy milk (plus more if desired)
Salt (to taste)
Pepper (to taste)
Gather the ingredients.
3. Add the carrots, butternut squash, almond milk, to the vegetable stock. Bring to a boil, then reduce the heat to low and simmer until all of the vegetables are tender, about 30 to 40 minutes.