Carrot and Butternut Squash Soup

Carrot and Butternut Squash Soup Recipe - Vegetarian

Preparation time: 15 minutes | Cooking time: 45 minutes | Servings: 4 |

Vegetarian diet

Introduction

Carrot and Butternut Squash Soup is a delicious and nutritious dish that is perfect for the fall and winter months. This creamy soup is packed with vitamins and minerals, making it a healthy choice for any meal.

History

Carrot and Butternut Squash Soup has been a popular dish for centuries, with variations of the recipe found in many different cultures around the world. The combination of sweet butternut squash and earthy carrots creates a flavorful and comforting soup that is perfect for warming up on a cold day.

Ingredients

low-fat cooking spray
3 cups peeled and diced butternut squash
2 cups carrots, peeled and thinly sliced
1 large leek, white and tender green parts only, thinly sliced
2 x 14.5 oz (411 g) cans low-sodium chicken stock
0.25 tsp freshly ground pepper
0.25 tsp nutmeg
0.25 cup 1% milk
salt to taste
sprig of rosemary for garnish

How to prepare

Spray a large saucepan with low-fat cooking spray and heat the pan over medium-high heat.
Add squash, carrots, and leeks and cook, uncovered, for 7–8 minutes, stirring occasionally.
Add broth, pepper, and nutmeg, then bring it to a boil.
Reduce the heat to low and simmer, covered, for 30 minutes or until the vegetables are tender.
Place a third of the soup mixture in a food processor, cover, and process until smooth.
Repeat with the remaining soup and then return it to the saucepan.
Bring it to a boil, reduce the heat, then stir in milk.
Add salt to taste.
Serve the soup garnished with a sprig of rosemary (optional).

Variations

For a vegan version of this soup, substitute the chicken stock with vegetable broth and the milk with coconut milk. You can also add spices such as curry powder or cumin for a different flavor profile.

Cooking Tips & Tricks

To enhance the flavor of the soup, try roasting the butternut squash and carrots before adding them to the pot. This will caramelize the vegetables and add a rich depth of flavor to the dish. Additionally, using low-sodium chicken stock will help control the salt content of the soup.

Serving Suggestions

Serve Carrot and Butternut Squash Soup with a side of crusty bread or a fresh salad for a complete meal. Garnish with a dollop of Greek yogurt or a sprinkle of fresh herbs for added flavor.

Cooking Techniques

To save time, you can use a blender or immersion blender to puree the soup directly in the pot. This will create a smooth and creamy texture without the need to transfer the soup to a food processor.

Ingredient Substitutions

If you don't have butternut squash, you can use pumpkin or sweet potatoes as a substitute. You can also use shallots or onions instead of leeks for a similar flavor profile.

Make Ahead Tips

Carrot and Butternut Squash Soup can be made ahead of time and stored in the refrigerator for up to 3 days. Simply reheat the soup on the stove or in the microwave before serving.

Presentation Ideas

Garnish each bowl of soup with a drizzle of olive oil, a sprinkle of toasted pumpkin seeds, or a swirl of sour cream for an elegant presentation. Serve the soup in a bread bowl for a fun and creative twist.

Pairing Recommendations

Carrot and Butternut Squash Soup pairs well with a crisp green salad, a hearty sandwich, or a side of roasted vegetables. For a complete meal, serve the soup with a protein such as grilled chicken or tofu.

Storage and Reheating Instructions

Store any leftover soup in an airtight container in the refrigerator for up to 3 days. To reheat, simply transfer the soup to a saucepan and heat over medium heat until warmed through.

Nutrition Information

Calories per serving

Each serving of Carrot and Butternut Squash Soup contains approximately 150 calories. This makes it a low-calorie option for a meal or snack.

Carbohydrates

Carrot and Butternut Squash Soup is a good source of carbohydrates, with each serving containing approximately 25 grams of carbs. Carbohydrates are an important source of energy for the body and can help keep you feeling full and satisfied.

Fats

This soup is low in fat, with each serving containing only 2 grams of fat. The fat content in this dish comes primarily from the milk used to add creaminess to the soup.

Proteins

Carrot and Butternut Squash Soup is not a significant source of protein, with each serving containing only 3 grams of protein. To increase the protein content of the dish, consider adding a protein-rich ingredient such as cooked chicken or beans.

Vitamins and minerals

This soup is packed with vitamins and minerals, including vitamin A, vitamin C, and potassium. Vitamin A is important for eye health, vitamin C boosts the immune system, and potassium helps regulate blood pressure.

Alergens

This recipe contains dairy in the form of milk. It may not be suitable for individuals with lactose intolerance or dairy allergies.

Summary

Carrot and Butternut Squash Soup is a nutritious and delicious dish that is low in fat and calories. It is a good source of carbohydrates, vitamins, and minerals, making it a healthy choice for any meal.

Summary

Carrot and Butternut Squash Soup is a delicious and nutritious dish that is perfect for any meal. Packed with vitamins and minerals, this creamy soup is a healthy and satisfying option for warming up on a cold day.

How did I get this recipe?

I can still remember the exact moment I stumbled upon this recipe for Carrot and Butternut Squash Soup. It was a chilly autumn day, the leaves were falling in a beautiful dance of colors, and I had just returned from the farmers market with a big bag of fresh carrots and butternut squash. As I unpacked my groceries, I couldn't help but feel inspired to create something warm and comforting with these vibrant ingredients.

I rummaged through my collection of cookbooks, searching for a recipe that would do justice to the beautiful produce I had just brought home. And that's when I stumbled upon a worn and tattered recipe card tucked away in the pages of an old cookbook. The title read "Grandma's Carrot and Butternut Squash Soup".

My heart skipped a beat as I read through the ingredients and instructions. It was a simple recipe, calling for just a handful of ingredients - carrots, butternut squash, onions, garlic, vegetable broth, and a touch of cream. But something about the combination of flavors and the warmth of the soup spoke to me on a deeper level.

I could almost picture my own grandmother standing in her cozy kitchen, chopping vegetables with practiced ease and adding just the right amount of seasonings to create a soup that was both comforting and nourishing. I could almost smell the aroma of the soup simmering on the stove, filling the house with a heavenly scent that promised warmth and comfort on a cold day.

I decided then and there that I had to make this soup. I gathered the ingredients, rolled up my sleeves, and set to work in the kitchen. I chopped the carrots and butternut squash, minced the onions and garlic, and sautéed them all together in a pot until they were soft and fragrant.

Next, I added the vegetable broth and let the soup simmer gently on the stove, allowing the flavors to meld together and create a rich and velvety texture. Finally, I added a touch of cream to round out the flavors and bring a hint of decadence to the dish.

As I ladled the soup into bowls and garnished it with a sprinkle of fresh herbs, I couldn't help but feel a sense of pride and satisfaction. This soup was more than just a dish - it was a connection to my past, a link to my grandmother and her love of cooking.

I sat down at the table and took a spoonful of the soup, savoring the creamy texture and the earthy sweetness of the carrots and butternut squash. It was like a warm hug in a bowl, comforting and nourishing in a way that only homemade soup can be.

And as I ate, I couldn't help but think of my grandmother and the legacy of recipes she had passed down to me. Each dish was a story, a memory, a taste of the past that brought me closer to her with every bite.

I knew then that this recipe for Carrot and Butternut Squash Soup would become a staple in my own kitchen, a reminder of the love and tradition that had been passed down through generations. And as I finished my bowl of soup, I felt grateful for the gift of cooking and the joy of sharing it with those I love.