SPICED HARVEST SQUASH ELIXIR

SPICED HARVEST SQUASH ELIXIR

Spiced Harvest Squash Elixir is a comforting and seasonal soup crafted with wholesome ingredients that soothe digestion and uplift the senses. This warming blend features gently simmered butternut squash and apple, subtly infused with cinnamon and enriched by a splash of olive oil. The sweet notes from the apple balance beautifully with the earthy richness of squash, offering a naturally sweet profile without added sugar. Prepared using just five ingredients, this quick and nourishing soup is ideal for light lunches, detox days or a gentle autumn reset. The addition of cinnamon enhances its anti-inflammatory and antioxidant properties, making it both a delicious and functional choice. Whether you’re looking to support gut health, embrace seasonal produce or create a low-sodium and vegan-friendly meal, this vibrant elixir delivers warmth and nutrition in a single and satisfying bowl.

RECIPE CATEGORY

Lunch

SERVING SIZE

1

CUISINE

American

PREPARATION/TECHNIQUES

5 ingredients or less, Sauté, Simmer

OCCASION/HOLIDAY

Fall

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegan, Low Sodium, Healthy, Quick & Easy, Low Fat, Organic

DISH TYPE

Soup / Stew

INGREDIENTS

There are the following ingredients for Spiced Harvest Squash Elixir:

• ½ cup cubed butternut squash

• ¼ cup diced apple

• 1 cup low-sodium vegetable broth

• ¼ teaspoon ground cinnamon

• 1 teaspoon of olive oil

FULL NUTRITIONAL INFORMATION

• Calories: 89.2 kilocalories

• Fat: 4.7 grams

• Saturated Fat: 0.7 grams

• Carbohydrates: 12.8 grams

• Sugar: 4.5 grams

• Sodium: 39.7 milligrams

• Fibre: 2.5 grams

• Protein: 0.8 grams

• Calcium: 50.6 milligrams

• Iron: 0.6 milligrams

• Potassium: 289.5 milligrams

PREPARATION

These steps are followed for the preparation of Spiced Harvest Squash Elixir:

• Prepare The Ingredients: Peel and cube the butternut squash and dice the apple into small chunks for even cooking.

• Heat Oil: In a small saucepan, heat the olive oil over low heat.

• Sauté Lightly: Add the diced apple and sauté for 1 to 2 minutes until fragrant and slightly softened.

• Add Squash And Broth: Stir in the butternut squash, then pour in the vegetable broth and bring to a simmer.

• Season Gently: Sprinkle in the ground cinnamon and stir well to combine all the flavours.

• Simmer Until Soft: Cover the pot and simmer for 12 to 15 minutes or until the squash is fork-tender.

• Blend To Smoothness: Use an immersion blender to purée the mixture until smooth.

• Taste And Adjust: Adjust the seasoning with a pinch of more cinnamon or a tiny dash of sea salt if desired.

• Serve Warm: Pour into a bowl or mug and enjoy immediately while warm and soothing.

PREP TIME

5 minutes

COOKING TIME

15 minutes

TIPS

• Small Cubes Cook Faster: Dice the squash into small and uniform cubes to reduce cooking time and ensure even softness.

• Don’t Overdo Cinnamon: Start with ¼teaspoon and taste before adding more so it’s easy to overpower the dish.

• Use Pre-Cut Squash: Save time and effort by using ready-made butternut squash available in supermarkets.

• Add Liquid Gradually When Blending: Add broth slowly while blending if using a jug blender for better control.

• Layer The Flavours: Sautéing the apple first brings out its natural sweetness, enriching the soup’s overall taste.

VARIATIONS

• Protein Boost: Stir in 1 tablespoon of cooked red lentils before blending for extra plant-based protein.

• Creamier Version: Add 1 tablespoon of unsweetened coconut milk or almond cream while blending for added richness.

• Anti-Inflammatory Twist: Include ¼teaspoon turmeric and a crack of black pepper for added nutritional benefits.

• Hearty Add-In: Add ¼ cup cooked quinoa or farro for a more filling lunch option.

• Fruit Swap: Use a pear instead of an apple for a slightly different sweetness and texture.

• Spice Blend: Swap cinnamon for pumpkin pie spice or add a pinch of nutmeg for a festive version.

• Low Fodmap Adjustment: Use turnip instead of squash and a Fodmap-friendly broth to cater to sensitive guts.

• Child-Friendly Version: Blend extra smooth and reduce the spice to cater to younger taste preferences.

PREPPING AND STORAGE

• Fridge Storage: Let the soup cool completely, then transfer to an airtight container and store in the fridge for up to 4 days.

• Freezer Friendly: Pour cooled soup into freezer-safe jars or silicone moulds. Freeze for up to 2 months.

• Reheat Properly: Gently warm over low heat, stirring occasionally to prevent sticking or burning.

• Meal Prep Tip: Make multiple batches and portion into individual containers for quick, grab-and-go lunches.

• Avoid Repeated Heating: Only reheat the portion you plan to eat to maintain flavour and nutritional integrity.