Healing Autumn soup: roasted apple and butternut squash with fennel, garlic, ginger and more!
Clean, veg-filled, light, healthy, healing and delicious - this recipe is a must try the next time you’re craving a warm and nourishing fall soup.
When I think of fall recipes, I immediately dream of soups and stews that can nourish the soul and warm the body in the face of harsher weather and cooler temperatures.
As I share in my fall wellness guide, your routine and the foods you consume should change with each season to reflect a shifts temperature, sunlight and other variables.
Made with quintessential fall favorites like butternut squash and delicious honey crisp apples, along with healing foods like garlic, ginger and fennel, this soup is as good for you as it is delicious to eat.
Here’s what I love about it -
It’s focused on seasonal fall produce, which we know translates to fresher, tastier, more cost-effective and more nutritious than food consumed out of season.
It’s loaded with immune-boosting foods. Ginger, garlic and onion are all highly beneficial for stressed immune systems. Both garlic and onion have antimicrobial properties, which is beneficial year-round but especially important during cold and flu season.
Ginger calms the digestive system, helping to eliminate excess gas and expel waste from the body.
Fennel seeds are loaded with health benefits - They reduce inflammation, improve digestion, help with food cravings, and support healthy weight management. And if you’re breastfeeding, it might even help increase your milk supply too.
Butternut squash isn’t just delicious, but it packs a huge health punch too. It’s loaded with important vitamins, minerals and antioxidants, and is high in fiber as well. All of this helps you feel full for longer stretches and promotes regular elimination.
Apples are one of the most healthful fall fruits - loaded with antioxidants and other important vitamins and minerals. As the saying goes, “An apple a day, keeps the doctor away.”
As you can see, there’s a lot to love about this soup - from both a taste and health perspective.
Most of the recipes I share here on the blog are easy to riff on, making it easy for you to make swaps based on what you’ve got on hand. For this one however, I highly recommend following it exactly.
For starters, it’s the perfect blend of savory and sweet. And when it comes to taste, you don’t want to mess with a good thing.
I’ve also designed it with your health in mind - using seasonal produce and immune-boosting foods that are easy to digest and keep you feeling full and satiated.
Check out the full recipe below. Enjoy it in good health. I hope you love it as much as I do!
Roasted Apple and Butternut Squash Soup With Fennel, Garlic, Ginger and More!
Prep Time: 15 minutes | Cook Time: 45 minutes | Yields: 4 servings
Ingredients:
1 butternut squash, peeled, de-seeded and chopped
1 small apple, peeled, de-seeded and chopped
1 tbsp coconut oil or ghee
1/2 white onion, diced
2 inch knob of fresh ginger, peeled and finely chopped
1 large garlic clove, minced
1 tsp mineral salt
1 tsp fennel seeds
1 tsp turmeric powder
1/4 tsp black pepper
4-5 cups of filtered water or vegetable broth (or a combination of both)
1/2 lime, juiced (for each bowl)
Optional garnishes: cashew cream sauce, tahini (sesame seed butter), raw unsalted pumpkin seeds, sesame seeds, fresh parsley or cilantro
Directions
Preheat oven to 350 degrees. Peel, de-seed and chop your butternut squash and apples, and lay them on a baking sheet. Roast for 30 minutes.
While that roasts, prepare the rest of your ingredients.
Place a large pot on medium heat, and heat your ghee or coconut oil. Add diced onions and sauté. Once the onions begin to sweat and brown, add your ginger, garlic, salt, turmeric and pepper. Stir frequently for about a minute, making sure nothing burns. Add your butternut squash and apples, and stir until they’re evenly coated in spices. Add water or broth, and bring to a boil. Reduce heat to simmer, cover and cook for additional 20-30 minutes.
Transfer soup contents to blender, and blend on a low to medium speed until pureed and completely smooth.
Serve each bowl with half a lime, juiced. Enjoy warm and garnish with your choice of cashew cream sauce, tahini, raw unsalted pumpkin seeds, sesame seeds, fresh parsley or cilantro.
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