Butternut Squash Harvest Bowl

by Sep 5, 2020Main Dish0 comments

Butternut Squash Harvest Bowl

The leaves will be changing soon, the air is cool, and fall is almost upon us! Now is the perfect time to start planning 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.

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 dish 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. 

Easy Swaps

Get creative with ways to spice up 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.

I like topping this dish with pumpkin seeds which 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 you serve it. 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.  

Storage

Store this in an airtight container in the fridge for up to a week. Or for later use, stick leftovers in the freezer for up to a month.

Meal Planning

This recipe is ideal for meal planning because 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 lunch to bring to work. Simply store it in a thermos or a spill-proof container you can pop in the microwave to reheat.

Get the Gear

Make sure you have a quality crockpot to cook the soup. My favorite is the Instant Pot that doubles as a slow cooker.

If you prefer a smoother texture, here’s an immersion blender I recommend

Serve this dish like a pro chef with these beautiful serving bowls.

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

Ingredients:

  • 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

Directions:

  1. Add onion, squash, garlic, cumin, paprika, quinoa and broth to a slow cooker. Stir to combine.
  2. Cook on low for 6 hours or until onions and squash are tender and cooked through.
  3. Add kale and cook on high until kale wilts, about 15 to 20 minutes.
  4. Add vinegar, salt and pepper. Stir to combine.
  5. Puree soup with an immersion blender until blended.
  6. Divide into bowls.
  7. Sprinkle with salt, drizzle with olive oil, and top with pumpkin seeds.
  8. Serve and enjoy!

What’s your favorite topping you put on your fall dishes? Let me know in the comments!

Be Well & Thrive!

With Love & In Health,

Sarah Outlaw, MH, MSACN

To work with me as your Nutritionist, I am currently taking virtual clients. Apply to work with me here.

References:

1. https://www.healthline.com/nutrition/butternut-squash#vitamins-and-minerals

2. https://www.healthline.com/nutrition/10-proven-benefits-of-kale#section2

3. https://www.healthline.com/nutrition/11-benefits-of-pumpkin-seeds

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