Butternut Squash, Corn and Coconut Soup

I was looking to branch out from the traditional butternut apple cider style soup.  The coconut flavor was unexpected, and a delicious addition. Kids and adults liked it, and there is no dairy, so it is vegan.  The recipe originally came from Epicurious.com, with some changes by me.
Give it a try, let me know what you think.

Recipe

4 tablespoons grape seed oil
2 medium onion, coarsely chopped
1/4 cup fresh cilantro leaves, finely chopped
4 garlic cloves, coarsely chopped
2 medium, or 1 large butternut squash, peeled, seeded and cut into 1 inch pieces
4 cups of water
2 cans of unsweetened coconut milk (12-15 ounces each)
1 cup of fresh or frozen corn
2 teaspoon salt
1/4-1/2 tsp. cayenne

Preparation

Heat oil in a 4-5 quart heavy pot over moderately high heat until hot but not smoking, then saute onion, stirring occasionally until beginning to soften and edges are browned, about 4 minutes.  Add cilantro and garlic and cook, stirring occasionally, 3 minutes.  Add squash pieces and cook, stirring frequently, 3 minutes.  Stir in water, coconut milk, corn, salt an dcayenne and simmer, uncovered, stirring occasionally, until squash is very tender, about 15 minutes.  Puree soup in batches in a blender (or use an immersion blender) until smooth. 

Nutrition Info

Squash is filled with carotenoids which are powerful antioxidants.  Also, squash has a bunch of vitamin C with is another strong antioxidant.  Because of these two properties, squash is a good food for cardiovascular health.  For every cup of squash eaten, you are getting 340 mg of omega 3s, which is a good amount.  Omega 3 fatty acids are naturally anti-inflammatory, and most of us do not get enough from our food.  Other important nutrients that butternut squash has are: tons of vitamin A, potassium, fiber, manganese and lots of B’s (1,3,5 and 6).  Overall, its a good for you food.
Enjoy!

Robin

 

Hi! I’m Robin, the founder of Healthy Nest Nutrition. I am a board-certified holistic nutritionist in Denver, Colorado. My passion is helping people find the right diet for their bodies and then showing them how to make healthy nutrition doable and delicious!

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