Functional Kitchen

Butternut Squash Soup

Serves 8 / Celebrate the abundant fall harvest with this velvety, healthy soup. Butternut squash has a smooth and creamy texture and is easy to work with; it’s also a rich source of beta-carotene, potassium, and fiber. Pears contribute sweetness and additional fiber to the soup (you can substitute apples for the pears). The ginger adds a warm spiciness, plus it’s great for digestion.

2 tablespoons ghee, butter, or olive oil
1 small onion, chopped (1/2 cup)
2 cups vegetable or chicken broth
1 pound butternut squash, peeled, seeded, and cut into 1-inch cubes
2 medium pears, peeled and sliced
1 tablespoon chopped fresh rosemary
1 teaspoon minced fresh ginger
1/4 teaspoon sea salt
1/4 teaspoon white pepper
1/4 teaspoon ground coriander
1/4 teaspoon ground cinnamon
1 cup soy milk
1/2 cup chopped toasted pecans, for garnish
medium pear, sliced, for garnish

1. Melt ghee in a large pot over medium heat. Cook onion in ghee, stirring occasionally, until tender.

2. Stir in broth, squash, two sliced pears, rosemary, ginger, and remaining spices. Heat to boiling; reduce heat. Cover and simmer 10–15 minutes or until squash is fork tender.

3. Purée soup in batches in food processor or blender. Return puréed soup to pot. Stir in soy milk. Reheat, stirring frequently, until hot (do not boil). Garnish with pecans and sliced pear.

Nutrition Facts Per Serving: Calories: 154 calories % fat calories: 51 Fat: 9g Saturated Fat: 3g Cholesterol: 8mg Carbohydrate: 18g Protein: 2g Fiber: 3g Sodium: 91mg Functional Kitchen is provided by James Rouse, ND, the creator of Optimum Wellness and The Fit Kitchen, seen weekly on NBC’s KUSA television news.