Butternut Squash Soup (GF, DF, AIP, Whole30, Paleo)

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This soup kicked off our first AIP dinner almost two weeks ago, because I knew exactly what I was doing–thus it was a sure success.  I’ve made it plenty of times before, and knew that I just needed to omit the curry powder and cayenne, and swap coconut milk for the cream.  The squash adds a nice lusciousness to this thick soup, making it extra filling!  I usually make it with bone broth, since that is what we tend to have around.  I recommend it for anyone on AIP, because bone broth is an important factor in the protocol.  But veggie broth is an easy swap to make, which would result in a vegan dish.

Blended vegetable soups, like this Butternut Squash soup, or the Carrot-Ginger Soup that is on the plan for this week, are great options for my AIP.   Carrots and squash both add a natural sweetness and the dense vegetables easily make for a thick and smooth soup.  I love autumn/winter squashes and I love root vegetables, so tranforming them into soups was pretty obvious.

Pre-AIP, this soup was inspired by Panera’s Squash Soup.  The honey, listed as optional here, is a necessary addition to get close to a Panera-copycat taste.  Their’s is definitely a sweeter soup.  It’s kind of like vaguely-savory pudding…but in a good way!  Some honey/sweetener is allowed on AIP–it’s better if it is natural, of course.  And there is a limit to sugar that should be followed.  I can’t remember the exact grams, but it equals about 2 pieces of fruit per day.  Two weeks in, I can feel myself leaning a little on sugar–I’ve always been a fruit-loving person.  I’m trying to limit myself to just a piece of fruit with lunch, thus saving a little sugar for where I feel it is best spent: dinner.  Especially in all of these Thai- and Asian-inspired dishes, a bit of sweetness can round out all of the tangy-sour-umami-salty flavors that are favored in these dishes.  That being said, while on AIP, I’ve left out the honey in this soup, leaving it a little more savory.  It is still a very tasty soup–especially with a little crispy bacon crumbled over top.

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Butternut Squash Soup

Serves: 4-6 | Prep Time: 20+ min  | Cook Time: 10-15 min

  • 1 butternut squash (about 1.5-2 lbs)
  • 1 medium onion, yellow/vidalia/sweet preferred
  • 1 tsp coconut oil
  • 2 large carrots
  • 1 large apple, or 1/2 c. applesauce (unsweetened for AIP)
  • 2 cloves garlic
  • 1/2 c. pumpkin puree (pure pumpkin, not pumpkin pie filling)
  • 1/4 tsp. ground cinnamon
  • 1/4 tsp. ground ginger
  • pinch of ground cloves
  • pinch of ground mace (or nutmeg, if not following AIP)
  • 3 c. bone broth (chicken/poultry broth is the most “neutral” flavor vs beef, pork, etc)
  • 1 can (15 oz) coconut milk
  • optional: 1 Tbsp honey
  • non-AIP optional: 1 tsp. curry powder*
  • For serving: cooked bacon, sliced green onions

*contains nightshades, do not add when following AIP

Prep the squash: If you have time, roast the squash for a slightly richer flavor (caramelization is your friend!)  Carefully slice off each end and then split the squash lengthwise with a large, sharp knife (the skin will be pretty tough to get through).  Scoop out the seeds and place the squash halves face up on a baking sheet.  Roast at 400 degrees F for 30-45 minutes, until fork easily pierces the squash.  OR Microwave the squash for a faster prep time:  slice off the very ends of the squash and split in half lengthwise with a large, sharp knife.  Scoop on the seeds and place the squash halves face up on a microwave-safe plate.  Microwave for 6-8 minutes, until a fork easily pierces the squash without resistance.  Remove from microwave or oven when cooked and set aside to cool.

Prep the vegetables: peel and chop the carrots, peel and dice the onion, mince the garlic cloves.  Dice the apple.

In a large pot, add the coconut oil.  Heat until shimmering, then add the chopped onions and carrots.  Cook, stirring occasionally, until the onion is translucent, about 3-5 minutes.  Add the garlic and apple and stir for one minute, until garlic is fragrant.  Scoop the cooked and cooled squash out of the skin and add to the pot with the vegetables.  Add the pumpkin puree and all of the spices, stir to combine.

Add the broth, stirring until the mixture is mostly uniform.  Bring to a boil, stirring often.  Once boiling, remove from heat.  Add honey, if using.  Blend until smooth with an immersion blender straight in the pot; or ladle soup into an upright blender–but be sure to only fill it halfway.  The hot soup will expand and could overflow/cause burns if the upright blender is filled up.  Blend in batches or in the pot until the soup is uniformly smooth.  Add the coconut milk and whisk or immersion-blend until fully incorporated.

Serve immediately, garnished with crumbled bacon and green onions for AIP, or with pumpkin seeds if not following AIP.

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