This smooth, satisfying soup will become a new winter favorite. It’s rich in immunity supporting nutrients, filling fiber, and seasonal ingredients to support vibrant health. The feta and pumpkin seed crisps overtop add a contrasting savory crunch.
Fennel is a delicious ingredient that can actually be used as a vegetable, herb, and spice, which provides a range of protective antioxidants including vitamin C, chlorogenic acid, and quercetin.
Butternut squash is extremely high in vitamin A, which increases the activity of immune cells, and is required for growing epithelial cells that create our mucous membranes and intestinal lining—areas that act as a first line of defense against external pathogens.
I know you’ll love this delicious soup as much as I do. Serve it alongside any of your favorite proteins and salads for a robust, colorful meal.
Wishing you health and happiness,
Mark Hyman, MD
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Ingredients:
Soup
- 2 small butternut squash, peeled, seeded and cut into 1-inch cubes
- 1 small cauliflower, cut to florets
- 1 fennel bulb, cut into 8 segments
- 1 bulb garlic, top sliced off to show cloves
- 5 sage leaves
- ¼ cup avocado oil
- 1 cup filtered water or chicken bone broth
Feta Crisps
- 7 ounces sheep or goat feta, crumbled
- ¼ cup pepita seeds
- 2 teaspoons fennel seeds
- 1 teaspoon chili flakes
Garnish
- Chives, thinly sliced
Method:
1. Preheat the oven to 425°F.
2. Place squash, cauliflower, fennel, garlic, and sage in an oven-safe baking dish that has a lid. Drizzle veggies with avocado oil and transfer into the oven to bake for 1 hour, without lid, shaking the pan and covering with the lid halfway through.
3. Meanwhile, make the feta crisps by placing parchment paper on a baking sheet. Place feta on the sheet, then top with pepita seeds, fennel seeds, and chili flakes.
4. Transfer the baking sheet into the oven and bake for 20 minutes, until edges are slightly golden. Remove from the oven and let it cool completely before breaking into pieces.
5. After the veggies have been baking for an hour, remove from oven and transfer into a high-speed blender such as a Vitamix. Be sure to separately squeeze the garlic into the blender and discard the peel.
6. Add desired liquid and blend until smooth. You can add more or less liquid depending on the desired consistency.
7. Transfer soup into bowls, top with feta crisps, and garnish with chives, if desired.
Nutritional analysis per serving: Calories: 375,, Total Fat: 28g, Saturated Fat: 9g, Cholesterol: 35mg, Fiber: 8g, Protein: 13g, Carbohydrates: 22g, Sodium: 583mg, Sugars: 6g, Net Carbs: 14g