Squash & White Bean Soup with Herbed Amaranth

One thing that I love about squashes is that they can be sweet or savory. They lend well to both flavour profiles and offer a large range of nutrients. They contain a large amount of Vitamin K, a range of B vitamins, potassium, copper, magnesium, iron, manganese, phosphorus and zinc. Squash also contain powerful antioxidants such as lutein and zeaxanthin - which prevent age-related degeneration of the eye. They contain vitamin C, vitamin A, vitamin E which help to support the immune system and are great for glowing skin. Although they contain natural sugars, their high water and fiber content protest blood sugar from acting drastically. Squash also has an amazing texture to it, hearty and firm when raw but becomes soft and creamy once cooked. I love to add squash to cheddar cheese dishes, like macaroni and cheese or broccoli cheddar soup, it enhances the consistency of the "cheese sauce" aspect of the dishes and adds extra nutritional value to otherwise low nutrient foods.

There are typically two reasons why I include beans in a recipe, particularly white beans. The first is textural, I love the consistency that cooked white beans create in a blended soup. The second is for their nutritional properties; high in fiber and protein. This helps to create a more satiating soup. Bean based soups tend to thicken as they cool, so when reheating you may need to add more stock to thin out.

These types of blended soups also make for DELICIOUS pasta sauces. The consistency is perfect for sauce. With a few adjustments the flavour can be tweaked, so you don’t feel like you're just eating soup with pasta in it. I start by melting butter in a saucepan, add some finely diced onion and garlic, once fragrant I add a spoonful of tomato paste, then deglaze with some white wine. Once the wine has reduced I add the leftover soup, bring to a simmer and then add the pasta along with parmesan cheese. Viola, Soup today - Pasta tomorrow!

INGREDIENTS

Soup:

3 tbsp grass-fed butter

7 fresh sage leaves

4 cups peeled and cubed butternut squash

3 cups cooked white beans

1 medium green apple, peeled & chopped

2 cloves garlic, finely chopped

6 cups stock - vegetable or chicken

1 tsp lemon juice

Amaranth:

1 cup amaranth

3 cups water

2 tbsp butter

½ tsp each finely chopped fresh thyme & sage

Salt & pepper

METHOD

Soup:

In a pot, melt the butter.

Add the sage leaves and let them infuse the butter for 5 minutes, and then discard the sage.

Add the squash, white beans, shallots and garlic.

Season generously with salt and pepper, and continue cooking for 5 minutes.

Add the apples and stock.

Season again and let simmer for 30 minutes.

Transfer the mixture to a blender and puree until smooth.

Adjust the seasoning if necessary and set aside.

Finish with lemon juice.

Amaranth:

In a separate pot, bring the water to a boil and then add the amaranth.

Reduce to simmer, cover the pot and let simmer for 25-30 minutes or until all the liquid has been absorbed.

Let sit for 5 minutes.

Add the butter and chopped herbs to amaranth and toss to combine.

Divide the soup between serving bowls.

Add a generous scoop of herbed amaranth to each bowl.

Enjoy!