Miso Butternut Squash Soup
Butternut squash anything is always a YES in my books. While this recipe may seem like it takes time, it’s surprisingly easy to pull together and absolutely worth it for the minimal effort required.
I’ve always loved pureed soups for their comforting simplicity. They were a lifesaver for my mom when she wasn’t feeling well and needed something easy to swallow. I never thought of adding miso to a squash soup until I stumbled upon Making Thyme for Health’s Miso Ginger Butternut Squash Soup. The idea of incorporating miso, with its gut-healing and immune-boosting properties, was such a great twist!
Why it’s Cancer Conscious
This soup combines anti-inflammatory ingredients like turmeric and ginger with butternut squash, which is packed with beta-carotene and fiber to nourish the body. The chickpea miso introduces a fermented element, promoting a healthy gut—essential for supporting the immune system during recovery or remission.
The Glycemic Load
Total GL for the Soup
Total Carbs: 97.5g
Total GL: 33.66 + 4.10 + 0.18 + 1.60 + 1.32 = 40.86
Carbs per Serving: ~24.38g
GL per Serving: 40.86/4= 10.22
The glycemic load per serving is approximately 10, which is considered low.
What’s Essential & What Can Be Swapped
Essential:
Butternut squash, ginger, turmeric, and the blend of veggies. These core ingredients create flavour and nutrient density.
Optional:
If you don’t have miso, you can use salt for seasoning, though you’ll miss out on the fermented goodness that miso provides. If you prefer a milder flavour, you can skip the chili powder. For extra creaminess, you could blend in a touch of coconut milk.
Prep Ahead Steps
Cooking With Intention
As you prepare this soup, take a moment to focus on gratitude. Each ingredient serves a purpose—nourishing your body and supporting healing. Cooking with care infuses your food with positive energy and love.
Mis Butternut Squash Soup
Ingredients
- 1 butternut squash 3 cups cooked flesh
- 1 tablespoon avocado oil
- 1 cup chopped shallot about 3 shallots, or 1 small onion
- 3/4 cup chopped carrots about 4 carrots
- 1/2 cup chopped celery about 3 celery stalks
- 2- inch piece of fresh ginger peeled and finely chopped
- 3 garlic cloves minced
- 1 teaspoon turmeric
- 1 teaspoon chili powder optional
- 2 tablespoons miso
- 3 cups vegetable broth + 1 cup water
Instructions
- Prepare the Squash: Preheat the oven to 425°F. Line a baking sheet with parchment paper. Cut the stem off the top of the squash and slice it lengthwise. Scoop out the seeds and rub the flesh with a small amount of avocado oil. Place the squash halves face down on the baking sheet and roast for 20-25 minutes, or until the skin is easy to peel off. Set aside to cool.
- Cook the Base: In a large pot, warm the avocado oil over medium heat. Add the shallot, carrot, celery, ginger, garlic, turmeric, chili powder (if using), and a pinch of salt. Sauté for about 5 minutes.
- Combine Ingredients: Scoop the roasted squash flesh into the pot, leaving the skin behind. Add the miso, vegetable broth, and water. Stir well, bring to a gentle boil over medium-high heat, and cook for 10 minutes.
- Blend and Finish: Allow the mixture to cool slightly, then blend until smooth using an immersion blender or a standard blender. Return the soup to the pot and warm over low heat until heated through. Serve warm and enjoy!
Notes
