Creamy Butternut Squash Soup with a Smoky Chipotle Twist
Hey friends! It’s officially fall, and that means it’s time for all things cozy. One of my absolute favorite ways to warm up on a chilly evening is with a big bowl of Butternut Squash Soup. This one has a little smoky chipotle kick that makes it anything but boring. It’s creamy, comforting, and so easy to make. Plus, it’s packed with nutrients that are great for our bodies—especially for women over 50.
This Butternut Squash Soup is perfect for those cozy fall nights when you want something that’s not only delicious but also good for you. With all the vitamins and healthy fats packed into this bowl, it’s a great way to nourish your body—inside and out. So grab some pre-cut squash from the store, whip up this soup in no time, and enjoy the warm, comforting flavors of fall!
Butternut Squash Soup
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Equipment
- Large Pot
- hand blender or regular blender
Ingredients
- 2 tbsp extra-virgin olive oil
- 1 med onion diced
- 3 cloves garlic minced
- 1 large butternut squash (about 2¼ pounds) peeled and cubed
- 4 cups chicken stock
- 4 cups water
- 2 tsp chipotle chiles in adobo minced
- 2 cups white sweet corn kernels fresh or frozen, thawed
- 1 tsp fine sea salt
- ½ tsp freshly ground black pepper
- 2 sprigs fresh sage chopped
Instructions
- Heat the olive oil in a large pot over medium heat. Add the onion and garlic, and sauté until the onions are soft and translucent, about 4 to 5 minutes.2 tbsp extra-virgin olive oil, 1 med onion, 3 cloves garlic
- Add the cubed butternut squash, chicken stock, and water. Bring to a boil, then reduce the heat and simmer for about 20 minutes, or until the squash is tender.1 large butternut squash (about 2¼ pounds), 4 cups chicken stock, 4 cups water
- Add the corn and cook for 5 minutes.2 cups white sweet corn kernels
- Remove from heat, and using an immersion blender, blend the soup to your desired consistency. I like to leave it a little chunky, but you can blend it smooth if that’s more your style!
- Stir in the minced chipotle chiles, then season with salt and pepper. Garnish each serving with fresh sage2 tsp chipotle chiles in adobo, 1 tsp fine sea salt, ½ tsp freshly ground black pepper, 2 sprigs fresh sage
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Cooking Tips:
- Buy Pre-Cut Squash: Let’s be honest—peeling and cutting a whole butternut squash can be a bit of a hassle. I like to save time by grabbing pre-cut squash at the grocery store. It’s just as nutritious and makes prepping this soup a breeze!
- Immersion Blender Magic: If you don’t have an immersion blender yet, you need one! It’s perfect for blending soups like this directly in the pot, and you can control how chunky or smooth you want the texture. Just be sure to keep it submerged to avoid any splatters!
- Roast for Extra Flavor: For a deeper, richer flavor, you can roast the butternut squash before adding it to the soup. Simply toss the cubes in olive oil, salt, and pepper, and roast at 400°F for about 25 minutes. This brings out the natural sweetness of the squash and adds an extra layer of deliciousness.
Kitchen Tools:
- Immersion Blender: This is my go-to tool for soups! It’s easy to use, and you can blend right in the pot—no need to transfer hot soup into a regular blender.
- Dutch Oven: A Dutch oven is perfect for soups and stews. It heats evenly, retains warmth, and can go straight from the stovetop to the table. Plus, it just looks beautiful for serving!
Nutrition
Health Benefits of Butternut Squash Soup:
1. Vitamin A for Healthy Skin & Vision: Butternut squash is a powerhouse when it comes to vitamin A, thanks to its high beta-carotene content. Vitamin A is essential for maintaining healthy skin and vision, and it’s a key nutrient for supporting a strong immune system as we age. Studies from the Journal of Nutrition suggest that vitamin A can also help protect against age-related eye diseases like macular degeneration, so it’s a win-win for your health.
2. Vitamin C Boost: In addition to being rich in vitamin A, butternut squash is also loaded with vitamin C. This vitamin helps boost collagen production, which is important for keeping skin looking youthful and maintaining joint health. As we get older, our bodies produce less collagen, so every bit of vitamin C helps!
3. Healthy Fats from Olive Oil: Extra-virgin olive oil isn’t just delicious—it’s packed with heart-healthy monounsaturated fats that support brain function. A study published in the Journal of Alzheimer’s Disease found that a diet rich in these healthy fats can help protect cognitive function and may reduce the risk of cognitive decline. So, you’re feeding your body and your mind with this soup!
4. Sage for Mental Clarity: Fresh sage adds a fragrant, earthy touch to the soup, but it also has incredible cognitive benefits. Research from Advances in Therapy shows that sage can enhance memory and mood, making it a lovely ingredient to incorporate into your meals when you need a mental boost.