Butternut soup is a comforting dish that combines a velvety texture with a slightly nutty flavor. It’s versatile, easy to prepare, and a nutritious choice for anyone seeking a delicious and wholesome meal. Let’s dive into the step-by-step recipe, complete with calorie details for each ingredient.
Ingredients of butternut soup (Serves 6):
- Butternuts (3 cups / ~450g, peeled, deseeded, and cubed): ~200 calories
- Onion (1 medium, ~150g, chopped): ~60 calories
- Carrot (1 medium, ~100g, chopped): ~41 calories
- Garlic (2 cloves, ~8g, minced): ~10 calories
- Vegetable Broth (4 cups / 960ml): ~40 calories
- Heavy Cream (1/2 cup / 120ml): ~400 calories
- Butter (2 tablespoons / ~28g): ~200 calories
- Olive Oil (1 tablespoon / ~14g): ~120 calories
- Salt (to taste): 0 calories
- Black Pepper (1/2 teaspoon): ~2 calories
- Nutmeg (1/4 teaspoon): ~3 calories
- Parsley (1 tablespoon, chopped, for garnish): ~1 calorie
Total Approximate Calories: ~1,077 calories for the entire batch (~180 calories per serving).
Instructions of butternut soup
Preparing the Ingredients
- Start with the butternuts. Peel and deseed the butternuts, then cut them into small cubes. To make this easier, use a sharp knife and work on a stable cutting surface.
- Chop the vegetables. Dice the onion and carrot into even-sized pieces. Mince the garlic cloves for a burst of flavor.
- Gather the spices. Measure the salt, black pepper, and nutmeg to have them ready for use.
Tip: Preparing all the ingredients beforehand ensures a smooth cooking process and helps prevent overcooking or burning.
Sautéing the Vegetables
- Heat a large pot over medium heat and add the butter and olive oil. This combination enhances flavor and prevents the butter from burning.
- Once the butter melts, add the onions and sauté for 3-4 minutes until translucent. Stir occasionally to prevent sticking.
- Add the carrots and garlic to the pot. Continue sautéing for 2 minutes, allowing the garlic to release its aroma.
- Finally, toss in the cubed butternuts. Mix everything well and sauté for another 5 minutes.
Why this works: Sautéing the vegetables before adding liquid helps deepen the flavor profile of the soup, making it more robust and aromatic.
Cooking the Soup Base
- Pour in the vegetable broth, ensuring all the vegetables are submerged. Stir gently to combine.
- Add salt, black pepper, and nutmeg to the pot. Adjust the seasoning to your taste preferences.
- Bring the soup to a boil over medium-high heat. Once it starts boiling, reduce the heat to low and let it simmer for 20-25 minutes.
Tip: Check the doneness of the butternuts with a fork. They should be tender and easy to mash.
Blending the Soup
- Once the vegetables are cooked, remove the pot from the heat. Allow it to cool slightly for safer blending.
- Use an immersion blender to puree the soup directly in the pot. Alternatively, transfer the soup in batches to a countertop blender. Blend until smooth and creamy.
- Return the blended soup to the pot and place it back on low heat.
Caution: Never fill a blender to the top with hot soup—it can cause pressure to build and lead to spills. Work in smaller batches to stay safe.
Adding the Cream
- Stir in the heavy cream, allowing it to incorporate fully into the soup. The cream adds a luxurious texture and richness to the dish.
- Taste the soup and adjust the seasoning if needed. You can add more salt, pepper, or nutmeg depending on your preference.
Why this step matters: Adding the cream at the end prevents it from curdling during the cooking process.
Serving the Butternut Soup
- Ladle the soup into bowls while it’s still warm. Garnish with freshly chopped parsley for a pop of color and added freshness.
- If desired, serve with a drizzle of olive oil or a dollop of sour cream for extra flavor. Pair the soup with crusty bread or a simple side salad for a complete meal.
Tip: This soup pairs well with toasted seeds or croutons for added texture.
Tips for Perfect Butternut Soup
Choosing the Best Butternuts
- Opt for firm butternuts with smooth, unblemished skin.
- A heavier squash indicates a higher water content, which translates to a creamier soup.
Making It Dairy-Free
- Replace heavy cream with coconut milk or cashew cream for a dairy-free version.
- Use vegan butter or skip it altogether, relying solely on olive oil.
Enhancing the Flavor
- Add a splash of apple cider vinegar or lemon juice at the end for a subtle tang.
- Sprinkle roasted pumpkin seeds or crushed nuts on top for crunch.
Nutritional Benefits
Butternut soup is not only delicious but also packed with nutrients:
- Vitamin A: Butternuts are an excellent source of beta-carotene, essential for eye health.
- Fiber: Carrots and butternuts contribute to a high-fiber dish, supporting digestion.
- Healthy Fats: Olive oil and butter add healthy fats, which help with nutrient absorption.
Mindful Eating: At just 180 calories per serving, this soup fits well into calorie-conscious diets without compromising flavor.
Storage and Reheating
- Refrigeration: Store leftovers in an airtight container in the fridge for up to 3 days.
- Freezing: Freeze the soup in portioned containers for up to 3 months. Thaw overnight in the fridge before reheating.
- Reheating: Warm the soup over low heat on the stove or microwave in short intervals, stirring frequently.
Pro Tip: If freezing, skip adding cream until reheating to prevent texture changes.
Common Questions
Can I use roasted butternuts for this recipe?
Yes, roasting butternuts enhances their natural sweetness. Roast them at 400°F (200°C) for 25-30 minutes before blending.
Can I make this soup spicy?
Absolutely! Add a pinch of cayenne pepper or red chili flakes for some heat.
How can I thicken the soup without cream?
You can use a potato or extra butternuts to achieve a thicker consistency. Simply blend them with the rest of the soup.
Final Thoughts
Butternut soup is a versatile dish that’s both comforting and nutritious. Whether you’re making it for a quick weeknight dinner or a festive gathering, this recipe is sure to impress. Its creamy texture, rich flavor, and wholesome ingredients make it a must-try for soup lovers.
By incorporating the tips and variations provided, you can adapt this recipe to suit your preferences or dietary needs. Serve it with your favorite sides and enjoy the warmth and satisfaction of a perfectly made butternut soup.
Explore More Recipes: Check out other hearty soup recipes and culinary ideas on our website to expand your repertoire!
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