Tuesday, September 19, 2017

Instant Pot Butternut Squash And Split Pea Soup

Butternut Squash Soup with extra protein and fiber.

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What to do with all my Butternut Squash
You may have seen last week's post where I shared our magic dirt formula that contributed to us getting 60 butternut squash from a single seed! The obvious next thing to think about is what am I going to do with all this butternut squash?

Part of my harvest.

Today's recipe is a very simple soup that I make in my Instant Pot. Most of the time, I make a very light and brothy butternut squash soup - the kind you sip from a mug. But for a heartier meal, I like to thicken the soup with split peas. The split peas not only make the soup thicker, but they add a significant amount of protein and fiber. While the soup is fat free and very low in calories (less than 200 calories per bowl), it provides a healthy 10 grams of protein and 11 grams of fiber. 

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Butternut Squash and Split Pea Soup
Vegan, Dairy and Gluten Free
[makes 6 servings]

Instant Pot Pressure Cooker
Potato Masher

1 cup split peas
1 small butternut squash (~1 1/2 pounds)
1 small onion, diced
1/4 teaspoon granulated garlic
4 cups vegetable broth
1 teaspoon salt, or to taste
1/4 teaspoon black pepper, or to taste
1 bay leaf
1 sprig of fresh thyme plus some for garnish
2 tablespoons fresh lemon or lime juice

Pick through the split peas and remove any rocks or clumps of dirt. Rinse well and drain. Place in the Instant Pot.

Peel, cut, remove the seeds, and dice the butternut squash. Read my post on an easy way to cut a butternut squash. Place the diced squash, onion, garlic, broth, salt, pepper, bay leaf, and thyme in the Instant Pot.

Press the MANUAL button and set for 12 minutes under high pressure. Make sure the quick release switch in the closed position. When done, press the OFF button and let the pressure release naturally. When complete, open the cover and tilt so that the steam comes out the back and away from your face. 

Add the lemon juice and gently mash the soup with a potato masher to break up the large chunks of squash. But don't be too aggressive since you still want small chunks of squash in the soup.

Mash but leave chunks of squash.

Pour into individual bowls, top with some fresh thyme and serve. 

Per serving: 185 calories, 0 g total and saturated fat, 0 mg cholesterol, 58 mg omega-3 and 157 mg omega-6 fatty acids, 10 g protein, 35 g carbohydrates, 11 g dietary fiber, and 398 mg sodium.


Trixie said...

Yum!! Please more squash recipes! I never know what to do with all the varieties I see at the store.

Unknown said...

One of my favorite recipes comes from Marlena Spieler in her book 'The Vegetarian Bistro'. It's not vegan but can be made to be that way. She calls it Pumpkin Gratin in Creamy Tomato and Red Pepper Sauce. I use butternut squash - better!

Another favorite is from Richard Olney - and Deborah Madison does a riff in her vegetarian cookbook.
My garden butternut squash were not as prolific as yours, only about 30 fruits came forth. I am happy about that!

I love reading your blog - thank you!