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Hi.

Apart from being a self-development junkie and physique sculptor in the making.

I am holistic foodie that fell in love with IIFYM (flexible dieting).

This blog is dedicated to help you meet your macros and micros so that you can feel better, look better and eat happier :)

 

 

Simple Butternut Squash Soup

Simple Butternut Squash Soup

If you love soup as much as I do you, you have to try this one. It is SO easy to make and truly delicious. You’ll especially like this, if you enjoy the combination of savory with hints of slightly sweet flavor combinations.

I wanted to make butternut squash soup, but I didn’t feel like going out to buy the entire squash, baking it, etc. Luckily, I had some canned butternut squash puree, which made things SO much easier and saved me a ton of time.

So, if you want to make it from scratch I’m not going to stop you, but even with canned butternut squash it will be delicious!

WAYS TO MODIFY FOR YOUR MACROS:

You can modify amounts and ingredients to help you meet your macros. *Just note that the macros shown for this recipe are only accurate if you use the same ingredients and amounts shown in the recipe* :

NEED MORE PROTEIN? Pair it with your favorite protein. This will go well with chicken, fish, beef, pork, etc. I had this with baked cod.

NEED MORE CARBS? Add potato, or sweet potato to the recipe :) Or you can blend in a few tablespoons or rice or quinoa into the soup once it’s made.

NEED LOWER FATS? Do not add the coconut milk on top OR use light coconut milk instead of full fat like I used. You can also omit the roasted pumpkin seeds for lower fats (but they are DELICIOUS)

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SPECIAL TOOLS & EQUIPMENT NEEDED

Blender :)

DIRECTIONS

Photos do not include every step, just thought it could be helpful to have some examples of what the process looks like. (Let me know if this is helpful to you).

STEP 1 : Chop onion and garlic.

STEP 2 : Place ONLY the onion in a pot on medium-high with the butter.

STEP 3 : Cook until onion begins to soften THEN ADD: the garlic and spices.

STEP 4 : Turn heat down to low-medium and continue to cook for a couple of minutes while stirring

*we don’t want the garlic to burn

STEP 5 : Add the butternut squash puree and the broth to the pot.

STEP 6 : Stir and leave on low for 15-20 minutes.

STEP 7 : Once the soup has simmered on low for 15-20 minutes, use your blended to blend the soup in batches until smooth.

STEP 8 : Serve soup in dish.

STEP 9 : Top with 40ml of full fat coconut milk and 11 g of pepitas.

To be more accurate with my macros, I weigh out the soup first. Then weigh out the milk and pepitas to add it to each dish separately.

However, you can also just mix the entire amount of coconut milk into the soup so you don’t have to add it on top.

I suggest adding the pepitas as a topping right before you eat the soup so they stay nice and crunchy :)

MACROS FOR soup, coconut milk and pepitas:

P 10 C 34 F 18 KCALS 327

MACROS FOR just the soup and coconut milk (no pepitas) :

P 7 C 32 F 12 KCALS 258

MACROS FOR just the soup (not coco milk or pepitas) :

P 7 C 31 F 6 KCALS 198

I would love to hear from you!

Did you like the recipe? Do you have a request for the next one? Do you have any questions?

Let me know in the comments below :)

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