Recipe · Phase menstrual

Butternut Squash Soup

Name: Butternut Squash Soup
Total time: 35 min
Yield: 4 porciones
Ingredients: 1 kilo of squash (butternut); 1 medium onion; 2 cloves of garlic; 1 medium potato (optional, for extra creaminess); 1 litre of vegetable stock or water; 200 ml of cream or evaporated milk; Olive oil or butter; Salt and pepper to taste; Nutmeg (optional); Parsley or coriander to garnish

A comforting, simple meal with the natural sweetness of squash and a smooth texture. It lands well when the body is asking for warmth and rest.

35 min
4 servings
Days 1–5

Butternut squash soup is a perfect option when you want something comforting, nourishing and simple to make. It pairs the natural sweetness of the squash with a smooth texture that adults and children both take to. It also works at any time of year, whether as a light lunch or a warm dinner.

Ingredientes

1 kilo of squash (butternut)
1 medium onion
2 cloves of garlic
1 medium potato (optional, for extra creaminess)
1 litre of vegetable stock or water
200 ml of cream or evaporated milk
Olive oil or butter
Salt and pepper to taste
Nutmeg (optional)
Parsley or coriander to garnish

Method

1
Prepare the ingredients
Peel and cut the squash into medium cubes so it cooks evenly. Peel the potato and cut it into similar pieces. Finely chop the onion and the garlic cloves.
2
Sweat the base
In a large pot, heat a splash of olive oil or a knob of butter over medium heat. Add the onion and garlic and cook until soft and translucent, without letting them colour.
3
Cook the squash and potato
Add the squash and the potato and stir for a couple of minutes so they take on the flavour of the base. Pour in the stock until everything is just covered, bring to the boil, then lower the heat and simmer until the squash gives way easily to a fork.
4
Blend the mixture
Take the pot off the heat and blend until completely smooth. If you are using a jug blender, work in batches and let the mixture cool slightly first.
5
Add the cream and season
Return the soup to a low heat, stir in the cream and season with salt, pepper and a little nutmeg. Serve hot with parsley or coriander on top.

Tips

Use fresh, firm squash: a sweet one makes all the difference to the final flavour.
Nutmeg lifts the flavour of the squash without taking it over.
A little grated fresh ginger gives it a mild, distinct heat.
For a vegan version, swap the cream for coconut milk or a plant cream.
Serve with toasted pumpkin seeds, a drizzle of extra virgin olive oil or homemade croutons.

Why it suits this phase

Squash is rich in vitamins A and C, fibre and antioxidants. It brings nutrients that support the immune system and digestion, and it satisfies without sitting heavily — welcome in the menstrual phase, when the body digests warm, cooked food more easily.