Healthy Butternut Squash Recipe

Name: Healthy Butternut Squash Recipe
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 large butternut squash, peeled, seeds and fibers removed, and cut into large dice; 1 large red bell pepper, medium dice; 4 medium carrots, peeled and sliced; 1 large yellow onion, medium dice; 1 quart (4 cups) vegetable broth; 1 teaspoon ground cumin; 1 tablespoon pure maple syrup; Kosher salt; Freshly ground black pepper; 2 (15-ounce) cans chickpeas, also known as garbanzo beans; 1 tablespoon vegetable oil; 1 teaspoon ground cumin; 1/4 teaspoon cayenne pepper; 1 teaspoon smoked paprika; 1/2 teaspoon kosher salt

Servings: persons

1 large butternut squash, peeled, seeds and fibers removed, and cut into large dice
1 large red bell pepper, medium dice
4 medium carrots, peeled and sliced
1 large yellow onion, medium dice
1 quart (4 cups) vegetable broth
1 teaspoon ground cumin
1 tablespoon pure maple syrup
Kosher salt
Freshly ground black pepper
2 (15-ounce) cans chickpeas, also known as garbanzo beans
1 tablespoon vegetable oil
1 teaspoon ground cumin
1/4 teaspoon cayenne pepper
1 teaspoon smoked paprika
1/2 teaspoon kosher salt

1
Place the squash, bell pepper, carrots, and onion in the crock of a slow cooker.
2
Add the vegetable broth, cumin, and maple syrup.
3
Cook on high until the vegetables are soft and beginning to dissolve into the liquid, about 4 hours.
4
Meanwhile, line a baking sheet with a double layer of paper towels.
5
Rinse the canned chickpeas and let them drain in a strainer for up to an hour, to remove as much water as possible.
6
Lay them out on the lined baking sheet and dry out for about 3 hours, while the soup is cooking.
7
An hour before the soup is done, heat your oven to 400 degrees F. Coat a baking sheet with the vegetable oil and spread out the chickpeas.
8
Shake the baking sheet until the chickpeas are evenly coated in oil.
9
Sprinkle with the cumin, cayenne, paprika, and measured salt and shake again to coat.
10
Roast until nice and crispy, about 40 to 50 minutes, carefully shaking the baking sheet every 10 minutes to redistribute so the chickpeas around the edges dont brown too soon.
11
Set aside when done.
12
Puree the soup, using an immersion blender or carefully transferring it in batches to a regular blender.
13
Stop when you get the consistency you like (we prefer it a little chunky).
14
Season with black pepper and salt to taste (there may be enough salt from the vegetable broth alone, so season with caution).
15
Ladle into warmed bowls and garnish with the roasted chickpeas.

369

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Use a neutral oil or a plant-based spread in place of butter for a dairy-free version.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 15 ingredients. The key ingredients include: 1 large butternut squash, peeled, seeds and fibers removed, and cut into large dice, 1 large red bell pepper, medium dice, 4 medium carrots, peeled and sliced, 1 large yellow onion, medium dice, and more.

Yes, Healthy Butternut Squash Recipe falls under the Vegetarian category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!