By Shakera Williams
Recipe of the Month: Slow Cooker Butternut Squash Soup
Serves: 8 | Prep Time: 15-20 minutes | Cook Time: 6-8 hours (low heat) or 3-5 (high heat)
As the weather cools off and you are looking for new warm recipes, try our slow cooker butternut squash soup. This dish is high in vitamin A and can be prepared with fresh or frozen squash. You won’t be disappointed by the rich depth of flavor in this nutritious, low-calorie soup. Serve with a leafy green side salad and a slice of whole grain toast to build a healthy meal. For more information about healthy eating and active living, contact your local LSU AgCenter nutrition & community health agent.
Ingredients:
- 2 teaspoons vegetable oil
- 1 medium onion, diced
- 4 cloves garlic, chopped
- 2 cups vegetable stock
- 1 carrot, diced
- 1 Granny Smith apple, diced
- 1 medium butternut squash, peeled and cubed (remove seeds) or 3 (10-ounce) bags of frozen butternut squash
- 1 sprig fresh sage OR 1/2 teaspoon dried sage
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/8 teaspoon cayenne pepper
- 1/8 teaspoon white pepper
- Pinch of cinnamon and nutmeg
- 1/2 cup coconut milk (may substitute regular milk)
- Low-fat or nonfat Greek yogurt (optional)
Instructions:
- In a small skillet, heat oil on medium heat. Brown onions and garlic for 5-7 minutes until caramelized.
- Place garlic and onion mixture, vegetable stock, carrot, apple, butternut squash, and all seasonings in a 6-quart slow cooker. Stir to combine.
- Cook for 6-8 hours on low or 3-4 hours on high until squash is tender and mashes easily with a fork. If fresh sage was used, remove the sprig and discard.
- Stir in coconut milk.
- Use an immersion blender to puree the soup until smooth. (You can also transfer in batches to a blender to puree.) Adjust seasoning, if needed.
- Serve warm. Add a swirl of Greek yogurt on top, if desired. (Shakera Williams, M.P.H. is Assistant Nutrition Extension Agent- FCS for Webster/Claiborne parishes. Contact her at (318) 371-1371.)