Healthy Soups

I must say I do love soups.   They can complement a meal or be a meal!   I like to get ahead of the game when I feel like being in the kitchen, and make several stocks, freeze them for future use.   More about that later.

Butternut is plentiful in the Fall and stores well in the winter.   It's bright color always brings joy to the dinner table.   Serve it with a meal to begin, or with some whole wheat bread made with whole grains.

Butternut Squash Soup



  •   2 large onions diced large
  • 1 buttercup squash peeled and cut in chunks
  • 1 T  Organic sesame oil
  •           Optional maple syrup
  • Sea salt
  • Parsley for garnish


Heat pan and add oil.    Saute the onions until they become translucent then add the squash and continue to saute for about 3 minutes.    Add water to cover the top of the squash and onions.    Bring to a boil.   Add a pinch of salt,  reduce flame and simmer until vegetables are very tender.   Add a little more water if needed.

Let the vegetables cool some and then puree.   A food processor is great for this step, but if you don't have one, a potato masher will do.   Once pureed, return mixture to the cooking pot.    Add water or stock to get the consistency desired.   Bring  the soup to a boil and then simmer for about 20 minutes.   Season (add the maple syrup if desired ) and serve with chopped parsley.

This soup is beautiful in the bowl, is great the next day, and freezes well.  

TIP: Try roasting the vegetables in the oven until tender and proceed as above.  You will lose some of the bight color, but the flavors will be more complex.   Experiment




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