We have now been back in the states for two weeks, and although I do miss the local outdoor markets we visited weekly in Umbria, there are some perks to shopping for ingredients in the states. I am amazed at the wide variety of winter squash and fall fruit sold in every grocery store. In fact, in the past two weeks, I have already bought a selection of squash that are artfully arranged on my counter waiting to be featured in a recipe. Unfortunately, having just undergone surgery on my wrist that I broke picking olives the week before I left Italy, my cooking experience the past week has been limited to organizing recipes and supervising my husband as he prepares recipes to my exact specifications. Although I am enjoying having my own sous chef, and I must admit he is doing a good job, I do miss being hands on in the kitchen and can’t wait to have full use of both my hands!
Being couch bound with my arm resting on a pillow, I have a lot of time to research healthy recipes that will support healing. I also suffer from allergies and asthma and am always looking for ways to improve my health by consuming fresh foods known to support the immune system. This soup contains butternut squash, sweet potatoes, onions, fresh ginger, garlic, and turmeric that are all ingredients known to help support a healthy immune system. This soup is also low in fat as only a little heart-healthy olive oil is used, and the soup gets its thick, creamy texture from the sweet potatoes rather than heavy cream. You can play around with the ingredients in this soup by adding some chipotle peppers for heat, smoked paprika for a subtle smoky flavor and the options for garnishes are boundless. I used a swirl of yogurt and some toasted pumpkin seeds to garnish my soup as both these ingredients are also known immune boosters. You could also use a swirl of coconut milk, a mix of seeds, crispy croutons, or even bacon bits as your garnish depending on your taste. Best of all, as well as being a bowl full of nutritious goodness, this soup is delicious and filling as well! I use my Vitamix blender for soups like this one as it creates a very creamy, smooth texture, but you could also use a hand wand blender if you prefer.
Deborah Mele 2015
- 2 Tablespoons Olive Oil
- 1 Medium Onion, Peeled & Diced
- 3 Cloves Garlic, Minced
- 1 Medium Butternut Squash, Peeled & Cubed, (About 5-6 Cups)
- 1 Large Sweet Potato, Peeled & Cubed (1 1/2 Cup)
- 1 Apple, Peeled, Cored, & Diced
- 1 Inch Piece Fresh Ginger, Grated
- 1 Tablespoon Grated Fresh Turmeric
- 1 Teaspoon Ground Cinnamon
- 4 Cups Low Sodium Vegetable or Chicken Broth
- Sea Salt & Pepper To Taste
- Fat Free Greek Yogurt
- Toasted Pumpkin Seeds
- Place the oil in a heavy bottom stock pot over medium heat until lightly smoking.
- Add the onion, and cook until translucent, about 5 minutes.
- Add the garlic, squash, potato, apple, ginger, turmeric, cinnamon, and chicken broth and bring to a boil.
- Reduce heat to a simmer and season with salt and pepper.
- Cook 20 to 25 minutes or until the vegetables are tender.
- Either blend the soup in batches in a blender, or use a hand blender to create a smooth texture.
- Serve the soup in individual bowls with suggested garnish, or your garnish of choice.
Nutrition Information:Yield: 6 Serving Size: 2 cups
Amount Per Serving: Calories: 189 Total Fat: 7g Saturated Fat: 1g Trans Fat: 0g Unsaturated Fat: 6g Cholesterol: 1mg Sodium: 246mg Carbohydrates: 29g Fiber: 8g Sugar: 9g Protein: 5g