BUTTERNUT SQUASH SOUP WITH FENNEL, GINGER & GARLIC
How to Make Butternut Squash Soup with Fennel, Ginger & Garlic
PREP TIME: 20 MINUTES
COOK TIME: 30 MINUTES
PREPARATION OF THIS HEALTHY RECIPE
1. Roast the butternut squash in the the oven at 350 degrees for 30 minutes. Remove and let cool. The skin will peel off easily with a potato peeler after roasting. When it cools, chop the butternut squash into 1 inch cubes.
2. Heat 2 tablespoons of ghee in a large stock pot. Add diced onions and saute. Chop ginger and garlic, and toss them in the pot when your onions begin to brown. Add salt, pepper and fennel seeds. Continue frying another thirty seconds, taking care not to burn the garlic. Now, add the butternut squash cubes, and 4 cups of water. Bring to a boil.
3. Reduce the heat to a simmer. Cook for about 20 minutes. Then mash with a potato masher, or puree in a blender. Squeeze the juice of half a lime into the finished soup.
4. Serve hot with a hearty hunk of bread!
How Does This Ayurvedic Recipe Improve Wellness?
CLINICAL AYURVEDIC REVIEW
Butternut Squash Soup with Garlic, Fennel, and Ginger offers warmth & satisfaction for the season. After a summer of absorbing the sun's energy, farm-fresh Butternut Squash is ripe, sweet, and ready for autumn consumption. It is no wonder that the earth offers this brightly-colored, bountiful food in the fall and winter time, when your body naturally craves more cozy, grounding foods. Ginger & sweet fennel add an enticing top note for a delicate finish and enhanced digestibility to this delectable soup. This is comfort food at its best - bringing contentment without weighing you down.
Feel Calm & Grounded
Soup is an excellent way to nurture your body. It is soothing and reassuring when you're feeling frazzled. The natural dryness of fall tends to trigger anxiety, triggering scattered thoughts and disarray. Soups replenish moisture which calms your nerves and soothes your mind. Cooked garlic and onions are grounding and calming for a wired brain, making this meal a hearty and supportive treat. Butternut squash soup helps you relax at the end of a long day at work.
Immune System Boost
Ginger, garlic and onion are a combination used ubiquitously in Asian cooking known as "tri-root." It is highly beneficial for stressed immune systems. Garlic and onion are known immune tonics as they are antimicrobial and improve circulation. Ginger and black pepper's fiery character protects you on cold, damp days, making this soup a fail-proof immune-boosting tonic. Butternut Squash Soup with its immune support spices is a gem for fall illnesses. It is dairy-free, yet heavy enough to keep you feeling strong and satiated while fighting off a cold or flu.
Comfort Food that Helps You Lose Weight
Butternut squash isn't just a comfort food for the senses, it is also an ideal comfort food for weight loss and diabetes. Its mild diuretic qualities drain excess "dampness," meaning it can drain mucus congestion from the lungs and flush excess water retention from your body. Although it tastes sweet, the complex carbohydrates in butternut squash won't aggravate diabetes either. The pungent scent of garlic is a sign of its stimulating effects on the circulatory system, useful for boosting metabolism, which is a key factor in losing weight.
Support Your Liver
Your eyes may seem naturally drawn to the rich golden hues of butternut squash in autumn. Its orange color is due to carotenes, the molecules that bring that luscious bright orange shade to carrots and sweet potatoes. The high content of carotenes in butternut squash soothes your stressed liver while nourishing dry eyes. Butternut squash is also thought to contain anti-inflammatory properties, which cool off an overheated liver.
Good for Cleanses, Illness & Weakness
The soft, sweet qualities of butternut squash are easy to digest and very nourishing, perfect for the elderly and those with weak digestion. Butternut squash is also wonderful when your system is weakened by cleansing or purification. Butternut squash works gently to rebuild strength without compromising the lightness achieved by cleansing. Mild spices in this recipe like fennel and ginger augment the ease of digesting butternut squash for your transition back to health. These spices also aid detoxification. Although they have warming qualities, these spices will not inflame heat-sensitive Pitta constitutions, even as they promote warmth and balance in cool, dry constitutions. The nourishing benefits of butternut squash soup are enhanced by the use of lime. Like all sours, lime increases secretions and moistens dry Vata, especially in the autumn when the body tends toward cold limbs and dryness. These spices and flavors work in tandem with the squash to produce a satisfying, deeply fortifying meal.
AYURVEDA'S GUIDE TO VITALITY & WHOLESOME NOURISHMENT
Your Ayurvedic diet is tailored to your individual body and your specific imbalances.
With an Ayurvedic diet you feel joy and satisfaction because what you are eating truly nourishes and balances you.
Disease results from diets and lifestyles that are incompatible with your nature.
By eating a personalized diet matched to your body, you experience optimal health.
See How it Works.
Is Butternut Squash Soup with Fennel, Ginger & Garlic Good for My Ayurvedic Diet?
Find out by taking this free, easy quiz
You'll learn your body type, and whether 'Butternut Squash Soup with Fennel, Ginger & Garlic' is a good fit.
Complete the basic quiz in 1 minute, or go deeper with additional quizzes at your own leisure to learn more about your body.
See a complete list of all biocharacteristics
Increases These Biocharacteristics (Gunas)
Functional Ayurveda helps you assess imbalances through 20 main biocharacteristics
Aggravating these characteristics weakens your body and causes imbalance.
By knowing which characteristics are habitually imbalanced in your body, you will be able to identify and correct imbalances before you get sick.
Every characteristic has an opposite which balances it (i.e. hot balances cold).
You restore balance by favoring diet and lifestyle choices that increase the opposite characteristic.
ABOUT EASY BIOCHARACTERISTIC
Easy refers to anything easy to digest, or digests quickly.
LEARN MORE ABOUT EASY
ABOUT CLEAR BIOCHARACTERISTIC
Clear refers to anything that cleanses or flushes out wastes, or that digests ama.
LEARN MORE ABOUT CLEAR
ABOUT LIQUEFIED BIOCHARACTERISTIC
Substances that thin fluids (lower viscosity of blood plasma). These may include blood thinners or mucolytic herbs.
LEARN MORE ABOUT LIQUEFIED
The 6 Tastes
Taste is used to sense the most basic properties and effects of food.
Each taste has a specific medicinal effect on your body.
Cravings for food with certain tastes indicate your body is craving specific medicinal results from food.
Taste is experienced on the tongue and represents your body's reaction to foods.
Sweet taste causes physical satisfaction and attraction whereas bitter taste causes discomfort and aversion.
Kapha should use less sweet taste while Vata and Pitta would benefit from using more sweet taste.
One of the first signs of illness is that your taste and appetite for food changes.
The six tastes are sweet, sour, salty, pungent, bitter, and astringent.
Do you crave foods with any of the tastes below?
The Three Doshas / Body Types
According to the biocharacteristic theory of medicine
people tend to get sick, over and over again, due to habitual causes and imbalances that are unique to the person.
Your body type summarizes this tendency, showing you the 'type' of conditions and imbalances that frequently challenge your health & wellness.
Using body type, you can also identify remedies likely to improve your strength and resiliency.
Your body type identifies physical and mental characteristics as well as your personal strengths and weaknesses.
The calculation of your body type is based on your medical history.
The 3 functional body types
are Catabolic (Vata), Metabolic (Pitta), and Anabolic (Kapha).
Catabolic individuals tend to break down body mass into energy. They are easily stimulated, hyperactive, underweight and dry.
Metabolic individuals tend to burn or use energy. They tend to be rosy-cheeked, easily irritated, focused, driven, and easily inflamed.
Anabolic individuals tend to store energy as body mass. If they store too much energy, they could gain weight easily and have congestion. Anabolic people tend to be stable and grounded.
HAS THE FOLLOWING
Bland means doesn't have much taste. In Chinese medicine, bland taste refers to afood without little macronutrients, such as cabbage, radish or bok choy.
SEE ALL 'BLAND' FOODS / HERBS
Medicinal Benefits, Uses & Herbal Actions of Butternut Squash Soup with Fennel, Ginger & Garlic
Experiences are Personal
Experiences vary according to the person and constitution. Individual results may vary.
The list of herbal-actions below has not be approved by the FDA and should not be used to treat a medical condition.
An herb that increases appetite or settles a nauseas or nervous stomach. These generally increase the digestive fire, therefore relieving symptoms of sluggish or difficult digestion.
SEE ALL 'STOMACHIC' FOODS / HERBS
Stimulates the release of gas. Helpful for bloating or cramping abdominal pain. Propels food downward. Carminatives typically expel gas by relaxing the muscles of the intestines.
SEE ALL 'CARMINATIVE' FOODS / HERBS
A sialogogue increases saliva. Sour foods are often great sialogogues, and increase output of all exocrine glands. Salty taste is very moistening as well. Bitter, pungent and sweettastes also increase salivary output but to a
lesser degree. Astringents.
SEE ALL 'SIALOGOGUE' FOODS / HERBS
Nerve Relaxant Grounding
Encourages feelings of stability and heaviness. Makes you feel settled, mentally relaxed. Mildly sedates the nervous system to ease stress. Can bring a spacey or anxious person back to earth. Reduces agitation, irritation, stress and racing thoughts.
SEE ALL 'NERVE-RELAXANT-GROUNDING' FOODS / HERBS
A tonic herb restores function through strengthening tissue. This can happen through a combination of nourishing the tissue, and invigorating tissue metabolism. The tonic should not be withering, as in caffeine.
SEE ALL 'TONIC' FOODS / HERBS
Expectorants help you eliminate mucus from the lungs. These herbs often work by increasing the quantity of mucus, or thinning the mucus. Expectorants are indicated when phlegm congests the lower respiratory tract.
SEE ALL 'EXPECTORANT' FOODS / HERBS
A vasodilator is an herb that widens the blood vessels by the relaxation of smooth muscle cells within the vessel walls, thereby increasing circulation systemically or to a local area.
SEE ALL 'VASODILATOR' FOODS / HERBS
Restores the proper function of the body by cleansing the blood and balancing blood chemistry. In Ayurveda terms, they pacify Pitta in rakta. They were traditionally used to revitalize and detoxify after a long winter.
SEE ALL 'ALTERATIVE' FOODS / HERBS
Cholagogues stimulate the production & release of bile from the liver & gallbladder. This refreshes and cleanses these organs, as well as increases bile in the small intestines.
SEE ALL 'CHOLAGOGUE' FOODS / HERBS
Herbs that reduce or inhibit muscle spasms or cramping, such as in asthma, menstruation, hear palpitations, migraine, or IBS.
SEE ALL 'ANTISPASMODIC' FOODS / HERBS
Foods with a Similar Nature to Butternut Squash Soup with Fennel, Ginger & Garlic
Mustard Seed has these Actions in Common
Burns-toxins, Decongestant, Diuretic, Irritates-throat, Cardiac-stimulant, Diaphoretic, Expectorant, Stimulates-energy, Antispasmodic, Carminative, Digestive, Flushes-sinuses, Vasodilator
Garlic has these Actions in Common
Alterative, Diaphoretic, General-laxative, Stomachic, Antispasmodic, Diuretic, Irritates-throat, Vasodilator, Cholagogue, Expectorant, Makes-you-tired
Dill has these Actions in Common
Stimulates-energy, Carminative, Diuretic, Stomachic, Antispasmodic, Diaphoretic, Expectorant, Vasodilator, Burns-toxins, Digestive
Wasabi has these Actions in Common
Flushes-sinuses, Vasodilator, Cholagogue, Diuretic, General-laxative, Diaphoretic, Expectorant, Irritates-throat, Cardiac-stimulant, Digestive
Cayenne Pepper has these Actions in Common
Burns-toxins, Diaphoretic, Flushes-sinuses, Cardiac-stimulant, Digestive, Sialogogue, Antispasmodic, Decongestant, Expectorant, Vasodilator
Fennel Seeds has these Actions in Common
Stomachic, Burns-toxins, Decongestant, Expectorant, Cardiac-stimulant, Digestive, Stimulates-energy, Antispasmodic, Carminative, Diuretic
Daikon Radish has these Actions in Common
Decongestant, Diuretic, General-laxative, Cardiac-stimulant, Diaphoretic, Expectorant, Stimulates-energy, Cholagogue, Digestive, Flushes-sinuses
Lemon has these Actions in Common
Carminative, Diaphoretic, General-laxative, Cholagogue, Digestive, Quenches-thirst, Alterative, Decongestant, Expectorant, Sialogogue
Horseradish has these Actions in Common
Cholagogue, Diuretic, General-laxative, Diaphoretic, Expectorant, Irritates-throat, Cardiac-stimulant, Digestive, Flushes-sinuses, Vasodilator
Ginger (Fresh) has these Actions in Common
Antispasmodic, Carminative, Sialogogue, Vasodilator, Burns-toxins, Decongestant, Stimulates-energy, Cardiac-stimulant, Digestive, Stomachic
Fenugreek has these Actions in Common
Cholagogue, Diuretic, Stimulates-energy, Burns-toxins, Diaphoretic, Expectorant, Stomachic, Carminative, Digestive, Nutritive
Herb Supplements with a Similar Nature to Butternut Squash Soup with Fennel, Ginger & Garlic
Holy Basil Leaf (Tulsi)
Holy Basil Leaf (Tulsi) has these Actions in Common
Burns-toxins, Stomachic, Cardiac-stimulant, Vasodilator, Decongestant, Diaphoretic, Diuretic, Expectorant, Nerve-relaxant-grounding, Antispasmodic, Stimulates-energy
Wild Ginger has these Actions in Common
Cardiac-stimulant, Carminative, Diaphoretic, Digestive, Expectorant, Sialogogue, Antispasmodic, Stimulates-energy, Burns-toxins, Vasodilator
Punarnava has these Actions in Common
Digestive, Diuretic, Nerve-relaxant-grounding, Stimulates-energy, Alterative, Tonic, Antispasmodic, Vasodilator, Cardiac-stimulant, Cholagogue
Chyavanprash Nutritive Jam
Chyavanprash Nutritive Jam has these Actions in Common
Alterative, Tonic, Cardiac-stimulant, Carminative, Digestive, Expectorant, General-laxative, Nutritive, Stimulates-energy
Pennyroyal has these Actions in Common
Cardiac-stimulant, Carminative, Cholagogue, Diaphoretic, Digestive, Diuretic, Expectorant, Antispasmodic, Vasodilator
Angelica has these Actions in Common
Cardiac-stimulant, Decongestant, Diaphoretic, Digestive, Expectorant, Stimulates-energy, Stomachic, Antispasmodic, Vasodilator
Amalaki has these Actions in Common
Digestive, General-laxative, Nutritive, Quenches-thirst, Sialogogue, Stimulates-energy, Alterative, Tonic, Carminative
Deodar (Himalayan Cedar, Devadaru)
Deodar (Himalayan Cedar, Devadaru) has these Actions in Common
Antispasmodic, Cardiac-stimulant, Carminative, Decongestant, Digestive, Diuretic, Stimulates-energy, Vasodilator
Belly breathing has these Actions in Common
Stimulates-energy, Alterative, Antispasmodic, Cardiac-stimulant, Decongestant, Digestive, Expectorant, General-laxative
Breathing Exercises has these Actions in Common
Stimulates-energy, Alterative, Antispasmodic, Cardiac-stimulant, Decongestant, Digestive, Expectorant, General-laxative
Haritaki has these Actions in Common
Carminative, Digestive, Diuretic, Expectorant, General-laxative, Sialogogue, Alterative, Antispasmodic
Joyful Belly is a recognized school of biocharacteristics medicine.
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About the Author
John Immel, the founder of Joyful Belly, teaches people how to have a
healthy diet and lifestyle with Ayurveda biocharacteristics
His approach to Ayurveda is clinical, yet exudes an ease which many find enjoyable and insightful.
John also directs Joyful Belly's School of Ayurveda
offering professional clinical training in Ayurveda for over 15 years.
John's interest in Ayurveda and specialization in digestive tract pathology was inspired by a complex digestive disorder acquired from years of international travel,
as well as public service work in South Asia.
John's commitment to the detailed study of digestive disorders reflects his zeal to get down to the roots of the problem.
His hope and belief in the capacity of each & every client to improve their quality of life is nothing short of a personal passion.
John's creativity in the kitchen and delight in cooking for others comes from his family oriented upbringing.
In addition to his certification in Ayurveda, John holds a bachelor's degree in mathematics from Harvard University.
John enjoys sharing Ayurveda within the context of his Catholic roots,
and finds Ayurveda gives him an opportunity to participate in the healing mission of the Church.
Jesus expressed God's love by feeding and healing the sick.
That kindness is the fundamental ministry of Ayurveda as well.
Outside of work, John enjoys spending time with his wife and 6 kids, and pursuing his love of theology, philosophy, and language.
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(4.87 out of 5 stars) 15 ratings, 3494 likesSign in to review this recipe
Is it necessary to peel the squash? If organic or otherwise...the skin can be tough but blended together easily...I suppose.
- claudia, Durham, NC 11-14-13
Yes, that is all to the recipe. We added peeling the squash also!
The butternut squash soup is wonderful!
Making this now and looking forward to it. But why doesn't the instruction indicate if the squash should be cut before roasting or do you just put the whole thing in the oven to roast. You seem to think we would automatically know?
- Cindy Nelson, Healdsburg, CA 11-17-14
This is the second version of the soup I found on this site. The first (with coconut milk) was so bland I was disappointed enough to add my own ideas to spice it up. I think this recipe is excellent but I combined the 1/2c coconut milk instead of just water. It gives the soup exactly what I think it needs. Use less water for thicker soup. Very nice.
Delicious and fiiling soup; the flavors are perfectly balanced. Easy to prepare.
wonderful! Warm, soothing, fulfilling, both vitalizing and calming. Love the lime and fennel, gives the butternut squash the perfect zing compliment. It is easy to make and great for the vata of my body!