Roasted Butternut Squash Soup

Name: Roasted Butternut Squash Soup
Prep time: 15 min
Cook time: 70 min
Yield: 10
Ingredients: 1 medium butternut squash, peeled and cubed; 2 tablespoons olive oil; 1 large onion, diced; 3 cloves garlic, minced; 4 cups low-sodium chicken broth; 1/4 teaspoon ground nutmeg; 1/4 teaspoon ground ginger; Salt and pepper to taste; Fresh parsley to garnish

This soup was created by a mother who needed a hearty yet low histamine dish for her son's lunch. She was tired of serving the same foods, so she turned to butternut squash, which not only meets the dietary restrictions but also infuses a vibrant color and delicate sweetness to the soup. It has been a hit ever since, especially during the cooler months.

Prep Time15 minutes
Cook Time70 minutes
Servings1 Person

Why suitable for low histanmine diet

This Roasted Butternut Squash Soup is suitable for a low histamine diet, as all ingredients, including butternut squash, onions, garlic, chicken broth, and healthful spices are low in histamine. It's important to note that fresh, homemade chicken broth is preferred over the stored or canned version to minimize histamine content.

Ingredients

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1 medium butternut squash, peeled and cubed

2 tablespoons olive oil

1 large onion, diced

3 cloves garlic, minced

4 cups low-sodium chicken broth

1/4 teaspoon ground nutmeg

1/4 teaspoon ground ginger

Salt and pepper to taste

Fresh parsley to garnish

Instructions

0Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
1Toss the cubed butternut squash with 1 tablespoon of olive oil and spread out onto the baking sheet. Roast in the oven for 25-30 minutes or until the squash is tender and lightly browned.
2Heat the remaining olive oil in a large pot. Add the diced onion and cook until it begins to soften.
3Add the garlic to the pot and cook for another 2 minutes.
4Add the roasted butternut squash, chicken broth, nutmeg, and ginger to the pot. Bring the mixture to a boil, then reduce the heat to low and simmer for 20 minutes.
5Use an immersion blender to puree the soup until smooth. If you don’t have an immersion blender, you can transfer the soup to a regular blender in batches and blend until smooth. Return the soup to the pot if using a regular blender.
6Add salt and pepper to taste. Serve the soup hot, garnished with fresh parsley.

Tipps

Choose a Ripe Butternut Squash

For the best flavor, choose a butternut squash that is fully ripe. It should have a solid beige color, be heavy for its size, and have a hard skin.

Use Fresh Spices

Freshly ground nutmeg and ginger will provide the most potent flavor. Pre-ground spices can lose their potency over time.

Adjust Consistency

If you prefer a thinner soup, feel free to add an extra cup of chicken broth or water until you've reached your desired consistency.

Roasting Enhances Flavor

Roasting the butternut squash prior to adding it to the soup allows for a caramelization process which enhances the flavor of the soup.

Store Properly

Store any leftovers in an airtight container in the refrigerator. The soup will keep for up to 3 days. You can also freeze this soup – it will keep for up to 2 months in the freezer.

Nutrition Facts

Calories180
Protein4g
Carbs33g
Fat6g
Fiber5g

Remember that everyone's tolerance to histamine can be different, so it's important to pay attention to your body and adjust your diet accordingly. Always discuss dietary changes with a healthcare professional.

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