Delicious Autumn Soup Recipe: Nourishing Comfort in a Bowl

ingredients for butternut and squash soupPhoto byideogram

As the crisp air of fall sets in, there's an undeniable sense of magic in the air. After months of heat, the cooler weather brings with it the comfort of cozy sweaters, the beauty of colorful leaves, and the joy of seasonal produce at its peak.

Fall is a season of abundance, offering some of the most nutritious and vibrant fruits and vegetables—pumpkins, squashes, apples, sweet potatoes, and dark leafy greens, to name just a few. There’s something special about cooking with ingredients that mirror the season, grounding us in the present moment.

One of the most satisfying ways to enjoy fall's bounty is through soup. Soups are not only comforting but also a fantastic way to pack a variety of nutritious ingredients into one meal. Let’s take a closer look at the health benefits of some fall-favorite ingredients that will make their way into the recipe below.

Health Benefits of Fall Ingredients

• Butternut Squash: Rich in vitamins A and C, butternut squash helps boost the immune system and supports healthy skin and eye function. Its fiber content is great for digestion, and the beta-carotene found in the orange flesh is a powerful antioxidant.
• Sweet Potatoes: Full of beta-carotene, sweet potatoes support eye health and skin vitality. They are also a great source of fiber and complex carbohydrates, offering steady energy and promoting gut health. Potassium in sweet potatoes can help balance blood pressure levels.
• Onions and Garlic: Both are potent anti-inflammatories and immune boosters, especially important as we head into cold and flu season. Garlic has compounds like allicin that help support heart health, while onions contain quercetin, an antioxidant that fights inflammation.
• Cinnamon and Nutmeg: These warming spices not only add flavor but have anti-inflammatory properties and help support digestion. Cinnamon can also help balance blood sugar levels.
• Ginger: Known for its anti-inflammatory and digestive benefits, ginger is great for warming up the body, soothing an upset stomach, and supporting gut health.
• Coconut Milk: A great dairy alternative, coconut milk is rich in healthy fats, particularly MCTs, which are quickly absorbed and used for energy. It adds a creamy texture without the heaviness of cream.
• Fresh Parsley: More than just a garnish, parsley is packed with vitamins K and C, supporting bone and immune health, and it contains antioxidants that fight free radicals.

Now that you know the amazing benefits of these ingredients, let’s dive into one of my favorite recipes that brings them all together- flavors, colors, nourishment and warmth.

butternut and sweet potato soupPhoto byedible nm

Butternut Squash & Sweet Potato Soup Recipe

This healthy, vibrant soup is creamy, warming, and full of fall flavors. It’s an immune-boosting, nutrient-packed dish that’s perfect for cooler days.

Ingredients:

• 1 medium butternut squash, peeled and cubed
• 2 medium sweet potatoes, peeled and cubed
• 1 large onion, diced
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 4 cups vegetable broth (low-sodium if possible)
• 1 teaspoon ground cinnamon
• ½ teaspoon ground nutmeg
• 1 teaspoon fresh ginger, grated (or ½ teaspoon ground ginger)
• Salt and pepper to taste
• 1 cup coconut milk (optional for creaminess)
• Fresh parsley for garnish

Instructions:

1. Prep the Vegetables: Heat olive oil in a large pot over medium heat. Add the diced onion and garlic, sautéing until soft and fragrant, about 5 minutes.
2. Add the Veggies: Toss in the butternut squash and sweet potatoes, stirring to combine with the onion and garlic mixture.
3. Season: Add cinnamon, nutmeg, and ginger. Stir to coat the vegetables in the spices, allowing their natural sweetness to bloom.
4. Simmer: Pour in the vegetable broth, and bring the mixture to a boil. Once boiling, reduce the heat and let it simmer for 20-25 minutes, or until the squash and sweet potatoes are tender.
5. Blend: Use an immersion blender to blend the soup until smooth and creamy. (Alternatively, transfer it in batches to a blender, but be cautious of the hot liquid.)
6. Finish: Stir in the coconut milk for extra creaminess, and season with salt and pepper to taste.
7. Serve: Ladle the soup into bowls and garnish with freshly chopped parsley.

Soup not only warms the body, but also comforts the soul. Whether you're sharing a bowl with loved ones or savoring it on your own, each vibrant spoonful of color and flavor brings a soothing sense of comfort.

ENJOY!

Thea- lover of all things magical

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