Shonnie’s spin on Sweet Potato and Butternut Squash Soup


Recipe I collected and modified from the New York times Fitness & Nutrition section. Check out the original article on their page.  🙂

For ease I have used the original articles wording–because these guys are pros and their words sparkle.  I love sparkle.  All my words are colored or in italics.  

You should try this soup because--This silky fall/winter puree tastes rich, though there is no cream or butter in it.

Sweet Potato and Butternut Squash Soup

  • 1 tablespoon coconut oil–I replaced canola oil with coconut oil.  Me and canola don’t like each other.
  • 1 small onion, chopped
  • 1 tablespoon minced fresh ginger
  • 1 pound butternut squash, peeled and diced
  • 1 pound sweet potatoes, peeled and diced
  • 1 medium-size Yukon gold or russet potato, peeled and diced (I will probably replace this with rutabaga for the next go round.)
  • 6 cups water, chicken stock, or vegetable stock**
  • Salt to taste
  • Another of my modifications is to chop up a lovely pepper of your choice sauté after onions have started to look translucent.  Give them a bit of a browning to release some yummy good flavor then proceed with the original recipe.  
  • Garlic (would be added after peppers) and  other herbs (if fresh added the last 10 min. of cooking) could be added for a much bigger bang on an already amazing soup to change things up.

1. Heat the oil in a heavy soup pot or Dutch oven over medium heat. Add the onion and cook, stirring, until tender, about 5 minutes. Add the ginger and stir together until fragrant, about 1 minute. Add the squash, sweet potatoes, regular potato, and water or stock (**I always use stock–MUCH better flavor–you can get organic fat free so its safe!), and bring to a simmer. Add salt to taste, reduce the heat, cover and simmer 45 minutes, or until all of the ingredients are thoroughly tender.

2. Using an immersion blender, puree the soup (or you can put it through the fine blade of a food mill or use a regular blender, working in batches and placing a kitchen towel over the top to avoid splashing). Return to the pot and stir with a whisk to even out the texture. Heat through, adjust salt and add pepper to taste.

Yield: Serves 6

Advance preparation: You can make this a day ahead and refrigerate. Reheat gently. The soup freezes well. Once thawed, whisk well to smooth out the texture, and reheat.

Nutritional Information per Serving: Calories: 189; Calories from Fat: 29; Total Fat 3.2g; Cholesterol: 0mg; Sodium,776mg; Total Carbohydrates,38.6g; Dietary Fiber, 5.7g; Sugars, 3.6g; Protein: 3.5g; Vitamin A 163%; Vitamin C 61%; Calcium 7%; Iron 8% (Approximate nutritional information provided by calorie-count.com)

Let me know if you try this … love to get your feedback.  Also, if you come up with another cool version of this yummy soup… PLEASE SHARE!!  😀

Blessings … S

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