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Butternut Squash Soup

2016-09-29 | By: Snap Fitness


3 Tbsp. coconut oil, divided

2 garlic cloves, minced

1 medium red onion, finely chopped

1 carrot, skinned and chopped

1 Liter vegetable broth

1 butternut squash, cut in half lengthwise and seeded

1 tsp salt, more to taste

1 tsp cinnamon

½ tsp nutmeg

1/8 tsp allspice

A pinch of ground cloves


Garnish (optional)

1 apple, thinkly sliced





  1. Preheat oven to 375 degrees Fahrenheit
  2. Melt 1 Tbsp. of coconut oil, drizzle over seeded butternut squash halves and sprinkle with salt, place face down in a 9x11 cake pan and fill with ¼ of an inch with water, loosely cover with tinfoil. Place into oven and bake for 40-45 minutes or until the skin can be easily pierced with a fork.
  3. In a large skillet bring the remaining 2 Tbsp. of coconut oil to med-high heat, sauté minced garlic for 2-3 minutes, add finely chopped red onions, combine and let cook for 5 additional minutes.
  4. Add salt, cinnamon, nutmeg, allspice, and ground cloves to onion mixture and combine.
  5. Add 1 liter of vegetable broth and the chopped carrot to the pan, bring to a simmer, cover and cook for 10-12 minutes or until carrots are cooked completely. Remove from heat. Transfer to a blender
  6. Remove butternut squash from oven and let sit for 10-15 minutes, with a spoon scrape out flesh and transfer to same blender with broth mixture.
  7. Puree until smooth.
  8. Return to large saucepan, bring mixture to a simmer and cover for 4-5 minutes until mixture has thickened.

 Garnish instructions (optional)

  1. Bring 1 tsp of coconut oil to medium heat in a small sauce pan, sauté apple slices for 2-3 minutes, drizzle with desired honey (1 tsp) and sprinkle with desired cinnamon (1 tsp), continue to cook for 3-4 minutes or until apples are soft.
  2. Ladle 1 cup of soup into bowl, garnish with apples and enjoy!


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