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Originally published on September 23, 2019. Republished on September 21, 2023.
The leaves are changing, the air is cool, and fall is upon us! Now is the perfect time for warm and hearty dishes to fill you up.
During Fall, you really can never go wrong with butternut squash. It goes well with everything and is a very healthy carb to have in your diet. Squash pairs perfectly with seasonings and a lot of other vegetables too. And it’s the ideal star for your soup. Try this butternut squash harvest bowl!
Butternut Squash is packed with vital nutrients such as vitamins A, C, and E. These are important for immune function, vision health, and bone health. Add in the high levels of magnesium and potassium, and you’ve got one nutrient-rich food.
Another nutritious star of this dish is the kale. Kale is a powerful leafy green with antioxidant properties and lots of vitamins. The vitamins and nutrients found in kale can promote heart health, lower blood pressure, and have an anti-inflammatory effect.
Smooth or Chunky?
The texture of this butternut squash harvest bowl is all up to you. If you’re looking for a smooth consistency, try using an immersion blender for this. If you don’t have an immersion blender, just use a regular blender instead. But you need to let the recipe cool for one hour before you puree it in the blender.
Get creative with ways to mix it up with this soup! Try adding your favorite spice combo to it. I would suggest adding ginger or nutmeg for some sweeter undertones to your soup. Also, thyme and rosemary would be a delicious addition.
Pumpkin seeds are a great topping for this soup and add great texture to the recipe, along with many health benefits. Pumpkin seeds are high in potassium, vitamin B2, and magnesium. These vitamins and minerals help regulate blood sugar levels and promote healthy bones.
Also, try adding other toppings when serving. Green onion, cilantro, or basil are a few options. Avocado or shredded cheese would be great to sprinkle on top as well.
If you want to add a source of protein into the soup, try adding in cooked and cut up chicken or tofu after the soup is done.
Store this in an airtight container in the fridge for up to a week. Or for later use, you can stick the leftovers in the freezer for up to a month.
This recipe is ideal for meal planning because the meal prep is simple. Plus, it’s the perfect solution for a no-fuss meal you can quickly get on the dinner table.
The soup also makes a great workday lunch. Simply store it in a thermos or a spill-proof container you can pop in the microwave to reheat.
What Gear Do You Need?
If you prefer a smoother texture, here’s an immersion blender I recommend: Braun MultiQuick 5highly rated Two-Speed Hand Blender. Or you can use this highly-rated blender: Ninja Professional BL660 Countertop Blender.
Serve this dish like a pro chef with these beautiful serving bowls: Certified Valencia Soup Bowls (Set of 4).
Butternut Squash Harvest Bowl
Get ready for fall with a bowl of hearty and delicious squash soup. Made with healthy fall ingredients like kale and butternut squash, it’s perfect for a seasonal dinner or fast meal on the go!
Prep Time: 10 minutes
Cook Time: 6 hours
Servings: 4 – 6 servings
- 1 large yellow onion, finely chopped
- 4 cups butternut squash, diced into cubes
- 3 garlic cloves, minced
- 1/2 teaspoon ground cumin
- 1/2 teaspoon smoked paprika
- 3/4 cup dry quinoa, uncooked
- 4 cups (32 ounces) vegetable broth
- 8 cups kale leaves, chopped
- 1 tbsp balsamic vinegar
- Sea salt and black pepper, to taste
- 1/2 cup pumpkin seeds
- Extra virgin olive oil
- Add onion, squash, garlic, cumin, paprika, quinoa and broth to a slow cooker. Stir to combine.
- Cook on low for 6 hours or until onions and squash are tender and cooked through.
- Add kale and cook on high until kale wilts, about 15 to 20 minutes.
- Add vinegar, salt and pepper. Stir to combine.
- Puree soup with an immersion blender until blended.
- Divide into bowls.
- Sprinkle with salt, drizzle with olive oil, and top with pumpkin seeds.
- Serve and enjoy!
What’s your favorite topping you put on your fall dishes? Let me know in the comments!
Want more tips on healthy eating during the fall? Get this free Healthy Fall Eating Guide for some fun, healthy tips about fall food and food-related activities! Get it here!
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This article provides general information and discussion about health and related subjects. The information and other content provided in this article, or in any linked materials, are not intended and should not be construed as medical advice. Consult your own physician for any medical issues that you may be having.