This soup is a great example of “Eating from the Rainbow,” combining many different fruits and vegetables into a yummy, versatile, and nutrient-packed soup. It keeps in the fridge for up to four days and freezes well for up to three weeks.
Targeted Side Effects: Constipation, wound healing
A good source of vitamins A and C
Calories: 160; Total Fat: 2 g; Saturated Fat: 0 g; Total Carbohydrates: 35 g; Fiber: 7 g; Protein: 2 g
Blender, immersion blender, or food processor
1 tablespoon olive oil
½ large white onion, cut into slices
4 cups vegetable broth, divided
2 cups butternut squash, skin removed (easier to work with if slightly softened in oven or microwave)
Any combination of these fruits and vegetables:
2 carrots, cut in chunks
2 large apples with skins, cut in chunks, seeds and core removed
2 large pears with skins, cut in chunks, seeds and core removed
1 teaspoon ground cinnamon, more to taste
1½ teaspoons ground or 1 tablespoon minced fresh ginger
¼ teaspoon white or black pepper
½ teaspoon kosher salt
Optional: Nondairy sour cream
1. In a large soup pot, heat olive oil over medium heat. Add onion slices and cook until onions turn translucent.
2. Add 1 cup of vegetable broth and your combination of fruits and vegetables. Cook until they start to soften.
3. Stir in spices, salt, and pepper.
4. Pour in rest of vegetable broth and simmer until all fruits and vegetables are soft. Remove soup from heat and allow to cool slightly. Using a hand-held immersion blender, blender, or food processor, process until smooth. Serve hot. Top with sour cream if desired.
Health Tip 101: Squash is high in vitamins C and A, magnesium, folate, and copper. It also contains riboflavin, phosphorus, and vitamin K, as well as a healthful supply of electrolytes, which are essential for nerve and muscle function.