Butternut Squash Soup

1. 1

   Prepare the vegetables

   Peel and seed the butternut squash, then cut it into evenly sized cubes. Peel the sweet potatoes and cut them into similar-sized pieces so everything cooks evenly.

   Dice the onion and mince the garlic. Prepare the spices and measure out the chicken broth so everything is ready before you start cooking.

2. 2

   Cook the onion

   Add olive oil to a large pot and heat over medium heat. Once the oil is hot, add the diced onion and cook, stirring occasionally, until it becomes golden brown and develops a sweet aroma.

   Keep an eye on the onion as it cooks. You want it gently browned and sweet, not burnt, as burnt onion can make the soup taste bitter.

3. 3

   Add the garlic and spices

   Add the cayenne pepper, cinnamon, nutmeg and dried thyme to the pot. Stir briefly to release their aromas, then add the minced garlic.

   Cook for another 30 - 60 seconds, stirring constantly, until the garlic becomes fragrant. Avoid letting it brown too much.

4. 4

   Add the vegetables and broth

   Add the cubed butternut squash and sweet potatoes to the pot. Stir well to coat the vegetables in the onion, garlic and spice mixture.

   Pour in the chicken broth and stir to combine. Bring the liquid to a boil, then reduce the heat to low.

   Simmer gently for about 40 minutes, or until the butternut squash and sweet potatoes are completely tender when pierced with a fork.

5. 5

   Blend until smooth

   Remove the pot from the heat. Using an immersion blender, blend the soup until smooth and velvety, making sure there are no remaining vegetable pieces.

   If the soup is thicker than you prefer, add a little extra broth or hot water and blend again until you reach your desired consistency.

6. 6

   Add the Greek yogurt and vinegar

   Add the Greek yogurt to the soup and blend again until fully incorporated and creamy.

   Pour in the apple cider vinegar and blend once more to distribute it evenly throughout the soup.

   Taste and adjust the salt and freshly ground black pepper as needed. If you'd like a little more heat, you can also add a small pinch of cayenne.

   Serve warm, with an extra swirl of Greek yogurt, freshly ground black pepper or a sprinkle of thyme, if desired.

Calories

38

kcal

Fat

0.4g

Saturated

0.2g

Carbs

7.8g

Fiber

1.8g

Sugar

1.4g

Protein

1.3g

Salts

0.4g

Nutritional values are approximate estimates intended for informational purposes only. If you have dietary restrictions or medical conditions, please consult a qualified healthcare professional before making changes to your diet.

This is an estimated glycemic response and may vary based on individual metabolism and ingredient preparation. Learn more about GI and GL.

• 1

  Storage

  Allow the soup to cool before transferring it to an airtight container. Refrigerate for up to 3 - 4 days.

• 2

  Freezing

  For the best texture, freeze it before adding the Greek yogurt. Allow the soup to cool completely, transfer it to freezer-safe containers and leave a little room at the top for expansion. Freeze for up to 3 months for the best quality. Thaw overnight in the refrigerator, reheat gently and blend in the Greek yogurt before serving. You can also freeze the soup after adding the yogurt, but the texture may change slightly after thawing.

• 3

  Reheating

  Reheat the soup in a saucepan over low to medium-low heat, stirring occasionally until hot throughout. Avoid bringing it to a vigorous boil. For individual portions, reheat in a microwave-safe bowl, stirring at intervals until evenly heated.