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chicken broth

Creamy Butternut Squash Soup

By Jen

chili roasted butternut squash soup

Squash soup = the quintessential fall and winter soup

click here to jump to recipe

Though pumpkin takes centerstage throughout fall and winter, butternut squash really deserves some time in the spotlight, too. Butternut squash is packed with flavor, sweetens when roasted, and caramelizes beautifully. My husband is an avid gardener, and this recipe was inspired by some butternut squash I harvested from our front-yard garden. The fall’s gentle, temperatures here in coastal New England extend the growing season a tiny bit, so we’ll be enjoying a generous pile of squash this winter!

For this soup, I paired the squash with the warm, savory flavors of chili and cumin to balance the squash’s natural sweetness. The coconut oil lends it a subtle richness, and the final swirl of coconut milk (or cream) gives it a velvety texture.

I am a fan of any recipe that helps me save time in the kitchen. This recipe can be a serious boost to your weekly meal prep if you double the amount of roasted squash. I love to roast a big batch, and then enjoy the extra in salads, side dishes, or even eat on its own. Because, really, if you’re going to go to the trouble of firing up the oven and creating some dirty dishes, why not make enough to feed yourself for days? To make extra squash, simply double the amount of squash, spices, salt, and coconut oil, and then set aside half of the roasted squash for use in the soup.

Time-saving options to consider:

  • Go with the roasted method, or skip the roasting step and add squash directly to pot (see recipe instructions).
  • Start with either a whole butternut squash, OR you can take advantage of the pre-cut squash available at most supermarkets. Do not use frozen squash for this recipe if you are roasting the squash. Frozen squash does not roast well.

If the thought of cutting hard butternut squash strikes fear in your heart, no worries! It can be done safely (and easily!), without losing a finger. You see, I love a good deal when I see one, and I hate spending extra $ on pre-cut squash if it’s no big deal to do it on my own. It’s definitely cheaper to buy it whole, and in purchasing it whole, you get the benefit of extended shelf life compared to pre-cut squash. Well, here’s the super easy, safe way around that. Instead of attempting to cut a rock-hard raw squash, try this sneaky tip:

instructions on cutting squash safely

extras to use in another meal

This soup is full of comforting, nourishing flavors and textures. It’s warmly spiced without being too spicy, and comes together in just a few steps. And I just couldn’t resist throwing in a few pomegranate seeds as a garnish. The tart sweetness totally complements the savory squash flavors. Cranberries would be a great garnish, too.

all prepped and ready to go into the oven

 

 

And if you’re in a soup kind of mood, also check out my super-easy recipe for Black Bean Soup.

Print Recipe
Creamy Butternut Squash Soup
Course Soups & Stews
Servings
Ingredients
  • 3 lbs or so whole butternut squash (fresh, NOT frozen; store-bought pre-cut and peeled works, too)
  • 2 tbsp coconut oil melted (necessary for roasted method only)
  • 1 tsp chili powder
  • 1/4 tsp ground cumin
  • 1/4 tsp salt
  • 6 cups chicken broth
  • 1 garlic clove minced or pressed
  • 1 large shallot diced
  • 1 tsp olive oil
  • Splash of coconut milk or organic heavy cream for serving
  • pomegranate seeds or cranberries for garnish optional
Course Soups & Stews
Servings
Ingredients
  • 3 lbs or so whole butternut squash (fresh, NOT frozen; store-bought pre-cut and peeled works, too)
  • 2 tbsp coconut oil melted (necessary for roasted method only)
  • 1 tsp chili powder
  • 1/4 tsp ground cumin
  • 1/4 tsp salt
  • 6 cups chicken broth
  • 1 garlic clove minced or pressed
  • 1 large shallot diced
  • 1 tsp olive oil
  • Splash of coconut milk or organic heavy cream for serving
  • pomegranate seeds or cranberries for garnish optional
Instructions
Roasted Method
  1. Preheat oven to 400F.
  2. If you are using whole (not pre-cut) squash, precook the squash for easy cutting: Place whole butternut squash on a baking sheet, and cook in oven for approximately 10 minutes. Remove from oven, and let cool. Cut in half lengthwise, scoop out the seeds, peel, then cut into cubes. (If using pre-cut squash, skip this pre-cooking step. Simply cut the squash into slightly smaller, cubed pieces.)
  3. In a large bowl (or right on the baking sheet), toss together the cubed squash, coconut oil, chili powder, cumin, and salt.
  4. Distribute the squash onto two large baking sheets. Do not crowd the squash onto one sheet, as you will end up with steamed instead of roasted squash. Cook in the oven at 400F for 30-40 minutes, or until the squash begins to brown a bit and caramelize. Cooking times can vary, depending on the squash.
  5. In a medium pot, heat olive oil on medium low heat. Add garlic and shallot, and cook until softened. Be careful not to brown the garlic (reduce heat if necessary).
  6. Add cooked squash, approximately 5 cups of broth, and heat on low for 5 minutes.
  7. Using an immersion blender, blend soup until smooth.* If too thick, add more broth as necessary. Serve with a splash of coconut milk or heavy cream. Garnish with pomegranate seeds or cranberries if desired.
No-roast Method
  1. In a medium pot, heat olive oil on medium low heat. Add garlic and shallot, and cook until softened. Be careful not to brown the garlic (reduce heat if necessary).
  2. Add cubed squash, cumin, chili powder, salt, and approximately 5 cups of broth to pot.
  3. Bring to a boil, then lower the heat and simmer, covered, until the squash is tender, about 20 minutes.low for 5 minutes.
  4. Using an immersion blender, blend soup until smooth.* If too thick, add more broth as necessary.
  5. Serve with a splash of coconut milk or heavy cream. Garnish with pomegranate seeds or cranberries if desired.
Recipe Notes

*If you don't have an immersion blender, you can puree the soup in batches in your regular blender. IMPORTANT: Check your blender's directions on how to safely blend hot foods.

Filed Under: Recipes Tagged With: comfort food, dairy-free, fall, squash

Black Bean Soup

By Jen

Hey, whatcha cooking this Meal Prep Sunday? A comforting, cozy, nourishing soup is a no-brainer to add to your meal prep list. It’s pretty easy and straightforward to make, and can be reheated easily throughout the week to include with lunches and dinners (heck, it could even work with breakfast if you like!). This black bean soup is a regular in our house.

FYI – if you are unfamiliar with sherry vinegar, rest assured that it’s easy to find. You’ll find it in just about any supermarket.

If you don’t have an immersion blender, you can puree the soup in batches in your regular blender. IMPORTANT: Check your blender’s directions on how to safely blend hot foods.

If you’re in a soup kind of mood, also check out my recipe for Creamy Butternut Squash Soup.

Please leave a comment if you make it – would love to know what you think. Enjoy!

p.s. If you don’t have an immersion blender just yet, this recipe is the perfect reason to finally go out and get one. Just sayin’.


Print Recipe


Black Bean Soup

bowl of black bean soup

Course Soups & Stews

Servings


Ingredients
  • 2 small stalks celery, diced
  • 2 tablespoons extra virgin olive oil or avocado oil
  • 1 large yellow onion chopped
  • ⅓ cup (or so) diced red bell pepper
  • 3 cloves garlic minced
  • 3½- 4 cups cooked black beans (if canned, drain and rinse)
  • 1 bay leaf
  • 1 tablespoon sherry vinegar
  • 4 cups chicken broth
  • 1/4 teaspoon ground chipotle powder
  • 1 teaspoon dried oregano
  • 1 teaspoon ground cumin
  • 1/4 teaspoon ground coriander
  • 1 teaspoon salt

Course Soups & Stews

Servings


Ingredients
  • 2 small stalks celery, diced
  • 2 tablespoons extra virgin olive oil or avocado oil
  • 1 large yellow onion chopped
  • ⅓ cup (or so) diced red bell pepper
  • 3 cloves garlic minced
  • 3½- 4 cups cooked black beans (if canned, drain and rinse)
  • 1 bay leaf
  • 1 tablespoon sherry vinegar
  • 4 cups chicken broth
  • 1/4 teaspoon ground chipotle powder
  • 1 teaspoon dried oregano
  • 1 teaspoon ground cumin
  • 1/4 teaspoon ground coriander
  • 1 teaspoon salt

bowl of black bean soup


Instructions
  1. In a large pot, heat oil over low to medium heat. Add celery, onion, and red pepper, and saute until they soften.

  2. Add garlic and stir for one minute. Add spices, bay leaf, and salt, and stir for one minute.

  3. Add broth, black beans, and sherry vinegar. Simmer for 20-30 minutes.

  4. Remove bay leaf. Just before serving, scoop out about 1 cup of the beans and set aside (a liquid measuring cup like a Pyrex one works well for this step). Using a handheld immersion blender, blend the remaining soup mixture that is in the pot. Return the unblended, whole beans (that you set aside) back to the pot.

Filed Under: Recipes Tagged With: easy, fall, quick

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About Me:

Hi, I’m Jen, and welcome to Nourished Not Famished. Here you’ll find recipes, meal ideas, and wellness tips to thrive without deprivation, restriction, or calorie counting. Nourish yourself and your loved ones with the pleasures of eating real, whole foods, using familiar, easy-to-find ingredients and without spending endless hours in the kitchen.  Find out about more about me here.

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PSA 📣: You don't have to be an all-or-nothing f PSA 📣: You don't have to be an all-or-nothing food perfectionist to see health improvements or physique changes. Are you a Food Realist or a Food Perfectionist? Are you #allornothing or "it depends"? 
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It's tempting to think that perfection is the best path to hitting your goals. And by perfection, I mean you have a list of foods that you are trying to *completely* avoid (and not due to allergy or intolerances). And maybe that works for you . . . until it doesn't.🤷‍♀️😆 #beentheredonethat
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For example, maybe a heaping dinner plate of pizza several nights a week isn't helping you meet the health goals you're chasing. But you really love, love, love pizza. 😍 And when you tried to swear off pizza completely, you found yourself craving it even more. 
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Instead of all-or-nothing thinking, find ways to build your plate so that you can make pizza *part* of a more balanced meal occasionally. For example:
➡️ add a heap of fiber-rich veggies on the side (salad? raw & chopped? roasted? include some beans or legumes in there, too? #youdoyou 
➡️ include some form of protein on the side 

Adding these other elements to your pizza plate leaves you feeling more satiated and energized by your meal, *and also* helps you keep pizza in your life. #winwin

Being a food realist can really transform your path forward. It makes change feel more sustainable, which is the secret to making change stick! 🎉

What's one way that being more flexible and less rigid about food actually helped you make healthier changes in the long run?

How can you be a food realist over this weekend? What does that look like for you?

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Beating the midweek slump with these easy taco bow Beating the midweek slump with these easy taco bowls.😍🎉 These bowls are a great example of #simplenutrition - that eating for health can be (and ideally should be):
✔️ delicious
✔️ satisfying
✔️ easy, unfussy
✔️ flexible (especially key when you're getting meals on the table for an entire household)

This meal is a balance of protein, fat, and carbs, and includes plenty of colorful, fiber-rich plant-y foods and vegetables. #balancedplate

It came together easily because I incorporated leftovers and batch-cooked foods. Lazy #mealprep for the win! 🎉

Check out my stories for all the details, but here's the gist:

👉 ground turkey (and leftover diced onion and pepper) cooked in taco spices
👉 creamy buttermilk red cabbage slaw
👉 light red kidney beans (from freezer batch-cooking stash)
👉 fresh cilantro and a squeeze of lime #zing
👉 Trader Joe's quinoa chips crumbled on top for some satisfying #crunchfactor (because a variety of textures in a meal really satisfies! #kitchenskills)

#ditchthediet #honoryourhunger #nutritiousisdelicious #nourishednotfamished
#eatingskills #tinyhabits #behaviorchange #juststart #practicenotperfection #mealprep #mealplan #recipe #tacos #plantforward #macrobowl #feedingmyfamily 
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Cheers to trying new things.🎉 What new things a Cheers to trying new things.🎉 What new things are you trying this weekend? #growthandchange 
I cooked some #wholegrain teff this morning, and topped it with banana, toasted walnuts, Greek yogurt, honey, cloves, nutmeg, and cinnamon. Pretty tasty!

not pictured: some turkey bacon in the side 😍

I am going to continue to experiment with different cooking methods with this grain, and see what the fam and I like best.🙂

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If you're looking to ditch the nutrition overwhelm If you're looking to ditch the nutrition overwhelm, give a #balancedplate approach a try. It's an easy way to adopt a way-of-eating that helps you:

✔️ meet your energy and nutrient needs to keep you feeling energized from one meal to the next, and also serve your longer-term health goals (no obsessive tracking or counting necessary!)
✔️ build satisfying meals that taste good *to you* #youdoyou
✔️ And it frees up your energy and headspace to *enjoy* eating your meals (instead of stressing over them).

Think you'll give it a try?
👉 start with foods you actually enjoy eating
👉 aim to include protein, a slow-acting fiber-rich carb, plenty of veggies, and some healthy fats in your meal
👉 aim for non-starchy veggies to equal about 2x amount of your carb (Don't be rigid about it.)
👉 No, you don't have to eat a balanced plate 100% of the time. That's unrealistic, and unnecessary. #thatslife
👉 Savor the meal, enjoy the experience. Put down your fork now and then between bites, and take a few breaths. This not only enhances the experience, but also helps you be more in tune with your hunger and fullness cues. 

❓
Have you tried this approach?
If you have, how did you make it work for you?
What did "flexibility" look like for you?

❓
If you haven't tried this before, do you think this could help simplify mealtime and nutrition for you? 

🌟Check out my stories highlights ("Make Healthy Changes Stick") for all the details on the balanced plate lunch in my pic! 📷

#eatingskills #simplenutrition #honoryourhunger #ditchthediet #veggies #protein #fat #carbs #slowcarbs #nourished #nourishednotfamished 
#healthy #healthyhabits #ilovefood #healthymadeeasier 
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