Recipe: Roasted Butternut/Honeynut Squash Soup
Grab a spoon, get cozy and enjoy this delicious, flavorful soup!
It’s soup season! To celebrate, we reached out to Jody Bergeron, RN, at Falmouth Hospital, and a science-based nutrition and health writer, and asked if we could share her delicious sweet and savory soup recipe. Following the recipe, Bergeron breaks down the nutritional benefits of honeynut squash and beans. Grab a spoon, get cozy and enjoy this delicious, flavorful soup!
Ingredients
- 1 medium butternut squash
- 1 medium honeynut squash*
- ⅔ cup white beans
- ½ cup Vidalia onion, diced
- 2 cloves garlic, diced
- 1 diced apple
- ½ cup milk
- 1 teaspoon cinnamon, ½ teaspoon pumpkin pie spice or dash of cardamom
- Sea salt and pepper to taste
- Hint of maple syrup
- Pumpkin seeds
- Avocado oil
*If honeynut squash is unavailable, use two medium butternut squashes instead of one.
Directions
Heat oven to 425 degrees. Slice the butternut and honeynut squashes in half, rub avocado oil directly onto the squash, remove seeds and place on cookie sheet. Roast for about 20–30 minutes or until tender. Remove from oven and let cool slightly.
Purée butternut and honeynut squashes in blender with the white beans. Set aside.
Sauté the Vidalia onion, garlic and diced apple, then simmer with milk and your choice of spice: cinnamon, pumpkin pie spice or cardamom.
Add the sautéed mixture to the blender with sea salt and pepper to taste. Add a hint of maple syrup for added flavor. Top with pumpkin seeds.
Nutritional Benefits:
- The honeynut squash may look like a miniature butternut squash, but it is packed with fiber, flavor and nutrients.
- The flavor is sweet and nutty compared to butternut squash.
- Puréed butternut, honeynut squash, sweet potatoes and carrots all contain beta carotene, a precursor to immune-supporting Vitamin A, which is key to keeping respiratory and gastrointestinal mucosal membranes healthy. Honeynut squash is said to have twice the amount of beta carotene compared to an equal amount of butternut squash (the beta carotene is converted to Vitamin A in the liver.)
- Squash is rich in lutein and zeaxanthin, which benefit eye health by reducing the risk of cataracts and age-related macular degeneration.
- Bean benefits: High in soluble and insoluble fiber, a great source of protein and low in fat.
