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Butternut Squash Soup With Fennel, Ginger & Garlic

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"wonderful! Warm, soothing, fulfilling, both vitalizing and calming. Love the lime and fennel, gives the butternut..."
- freda blackerby, St louis, MO full start reviewfull start reviewfull start reviewfull start reviewfull start review

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How to Make Butternut Squash Soup with Fennel, Ginger & Garlic

SERVINGS: 4
PREP TIME: 20 MINUTES
COOK TIME: 30 MINUTES

STYLE: AYURVEDIC
PREPARATION: SOUP, BOILED, PUREE

INGREDIENTS

1/2 c
2 tbsp
4 c
4 c
2 clove
1 tsp
1/2 inch
1/2 whole
1/4 tsp
1/4 tsp

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
Guna Help

Increases These Biocharacteristics (Gunas)

Functional Ayurveda helps you assess imbalances through 20 main biocharacteristics (gunas). 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.

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EASY

ABOUT EASY BIOCHARACTERISTIC

Easy refers to anything easy to digest, or digests quickly.

LEARN MORE ABOUT EASY

CLEAR

ABOUT CLEAR BIOCHARACTERISTIC

Clear refers to anything that cleanses or flushes out wastes, or that digests ama.

LEARN MORE ABOUT CLEAR

LIQUEFIED

ABOUT LIQUEFIED BIOCHARACTERISTIC

Substances that thin fluids (lower viscosity of blood plasma). These may include blood thinners or mucolytic herbs.

LEARN MORE ABOUT LIQUEFIED

TASTES
Taste Help

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?

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SOUR

ABOUT SOUR BIOCHARACTERISTIC

Sour refers to anything fermented or acidic.

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DOSHAS
Dosha Help

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 (doshas), 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.

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PACIFIES
Pitta pacifying Vata pacifying
AGGRAVATES
Kapha aggravating
HAS THE FOLLOWING
Subtaste:
Aromatic

STRONG AROMATIC

Herbs or spices with volatile essential oils that present strong aromas. Aromatic oils shock, refresh and numb tissue, with the end result of relaxing, opening and clearing stagnant fluids in tissues.

SEE ALL 'AROMATIC' FOODS / HERBS

,
Bland

BLAND

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


Tissue (dhatu):
Red Blood

RED-BLOOD

Red blood (Rakta Dhatu) includes red blood cells and blood vessels.

SEE ALL 'RED-BLOOD' FOODS / HERBS

HERBAL ACTIONS
(see all)

Medicinal Benefits, Uses & Herbal Actions of Butternut Squash Soup with Fennel, Ginger & Garlic
Help
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.

Quenches Thirst

QUENCHES-THIRST

An herb or substance that relieves thirst.

SEE ALL 'QUENCHES-THIRST' FOODS / HERBS

,
Digestive

DIGESTIVE

Herbs that encourage healthy digestion.

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,
Stomachic

STOMACHIC

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.

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,
Carminative

CARMINATIVE

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.

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,
Sialogogue

SIALOGOGUE

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

Relieves Burning

RELIEVES-BURNING

Herbs that soothe a burn or reduce an internal burning sensation, such as aloe vera.

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,
General Laxative

GENERAL-LAXATIVE

Promotes a bowel movement. General laxative is an umbrella term that refers to several different types of laxatives.

SEE ALL 'GENERAL-LAXATIVE' FOODS / HERBS

Burns Toxins

BURNS-TOXINS

An herb that detoxifies by helping your body metabolize toxins, as opposed to eliminating them.

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Makes You Tired

MAKES-YOU-TIRED

Induces drowsiness and promotes sound sleep.

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,
Nerve Relaxant Grounding

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

Stimulates Energy

STIMULATES-ENERGY

This category groups thyroid and adrenal stimulating herbs.

SEE ALL 'STIMULATES-ENERGY' FOODS / HERBS

,
Satisfies Stomach

SATISFIES-STOMACH

Provides a sense of gratification and fullness in the stomach.

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,
Nutritive

NUTRITIVE

An herb that is strengthening and nourishing.

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,
Tonic

TONIC

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.

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Diaphoretic

DIAPHORETIC

An herb that induces sweating, often by dilating blood vessels close to the skin.

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Flushes Sinuses

FLUSHES-SINUSES

An herb that relieves sinus congestion by flushing out mucus.

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,
Irritates Throat

IRRITATES-THROAT

Creates abrasive feeling in the back of the mouth. May stimulate coughing.

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,
Decongestant

DECONGESTANT

An herb that reduces mucus production often by restricting blood flow to mucus membranes.

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,
Expectorant

EXPECTORANT

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.

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Cardiac Stimulant

CARDIAC-STIMULANT

Herbs that increase the heart rate. Useful in cardiovascular health, blood stagnation, and subjective feeling of heaviness in the chest area.

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,
Vasodilator

VASODILATOR

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.

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,
Alterative

ALTERATIVE

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

Diuretic

DIURETIC

Herbs that promote urine formation, thereby flushing the kidneys and urinary tract while eliminating any excess water retention. As diuretics reduce water retention, they are often used to reduce blood pressure.

SEE ALL 'DIURETIC' FOODS / HERBS

Cholagogue

CHOLAGOGUE

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

Antispasmodic

ANTISPASMODIC

Herbs that reduce or inhibit muscle spasms or cramping, such as in asthma, menstruation, hear palpitations, migraine, or IBS.

SEE ALL 'ANTISPASMODIC' FOODS / HERBS

Constituents:
Nitric Oxide

NITRIC-OXIDE

Improves circulation by dilating blood vessels. Protects blood vessels from damage. Improves athletic performance, libido, immunity, and brain health.

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,
Saponins

SAPONINS

Can be used to make soap. Saponins stimulate mucus membrane secretion, liquefying mucus for easy removal (expectorant).

SEE ALL 'SAPONINS' FOODS / HERBS

, Sulphur, Polysaccharides, Sulfated Polysaccharides,
Rutin

RUTIN

Rutin is a flavonoid with anti-oxidant, anti-inflammatory and anti-cancer properties. Commonly used to treat conditions such as varicose veins, hemorrhoids, and high blood pressure.

SEE ALL 'RUTIN' FOODS / HERBS

, Beta Carotene,
Coumarin

COUMARIN

Moderately toxic, vascular tonic, hypotensive, and anti-inflammatory.

SEE ALL 'COUMARIN' FOODS / HERBS

, Fats

Foods with a Similar Nature to Butternut Squash Soup with Fennel, Ginger & Garlic

Mustard

Mustard has these Actions in Common

Burns-toxins, Decongestant, Diuretic, Irritates-throat, Wakes-you-up, Cardiac-stimulant, Diaphoretic, Expectorant, Stimulates-energy, Antispasmodic, Carminative, Digestive, Flushes-sinuses, Vasodilator

LEARN MORE

Mustard Powder

Mustard Powder has these Actions in Common

Burns-toxins, Decongestant, Diuretic, Irritates-throat, Wakes-you-up, Cardiac-stimulant, Diaphoretic, Expectorant, Stimulates-energy, Antispasmodic, Carminative, Digestive, Flushes-sinuses, Vasodilator

LEARN MORE

Mustard Seed

Mustard Seed has these Actions in Common

Burns-toxins, Decongestant, Diuretic, Irritates-throat, Wakes-you-up, Cardiac-stimulant, Diaphoretic, Expectorant, Stimulates-energy, Antispasmodic, Carminative, Digestive, Flushes-sinuses, Vasodilator

LEARN MORE

Wasabi

Wasabi has these Actions in Common

Diaphoretic, Expectorant, Irritates-throat, Wakes-you-up, Cardiac-stimulant, Digestive, Flushes-sinuses, Refreshing, Cholagogue, Diuretic, General-laxative, Vasodilator

LEARN MORE

Horseradish

Horseradish has these Actions in Common

Cardiac-stimulant, Digestive, Flushes-sinuses, Refreshing, Cholagogue, Diuretic, General-laxative, Vasodilator, Diaphoretic, Expectorant, Irritates-throat, Wakes-you-up

LEARN MORE

Lemon

Lemon has these Actions in Common

Wakes-you-up, Alterative, Decongestant, Expectorant, Refreshing, Carminative, Diaphoretic, General-laxative, Sialogogue, Cholagogue, Digestive, Quenches-thirst

LEARN MORE

Ginger (Fresh)

Ginger (Fresh) has these Actions in Common

Burns-toxins, Decongestant, Sialogogue, Vasodilator, Cardiac-stimulant, Digestive, Stimulates-energy, Wakes-you-up, Antispasmodic, Carminative, Refreshing, Stomachic

LEARN MORE

Daikon Radish

Daikon Radish has these Actions in Common

Cardiac-stimulant, Diaphoretic, Expectorant, Refreshing, Cholagogue, Digestive, Flushes-sinuses, Stimulates-energy, Decongestant, Diuretic, General-laxative

LEARN MORE

Garlic

Garlic has these Actions in Common

Antispasmodic, Diuretic, Irritates-throat, Vasodilator, Cholagogue, Expectorant, Makes-you-tired, Alterative, Diaphoretic, General-laxative, Stomachic

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Ajwain

Ajwain has these Actions in Common

Carminative, Refreshing, Wakes-you-up, Burns-toxins, Digestive, Stimulates-energy, Cardiac-stimulant, Diuretic, Vasodilator, Antispasmodic

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Lime

Lime has these Actions in Common

Diaphoretic, General-laxative, Sialogogue, Alterative, Digestive, Quenches-thirst, Wakes-you-up, Cholagogue, Expectorant, Refreshing

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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

Nerve-relaxant-grounding, Antispasmodic, Refreshing, Burns-toxins, Stimulates-energy, Cardiac-stimulant, Stomachic, Decongestant, Vasodilator, Diaphoretic, Diuretic, Expectorant

LEARN MORE

Amalaki

Amalaki has these Actions in Common

Nutritive, Quenches-thirst, Refreshing, Sialogogue, Alterative, Stimulates-energy, Carminative, Tonic, Digestive, Wakes-you-up, General-laxative

LEARN MORE

Wild Ginger

Wild Ginger has these Actions in Common

Burns-toxins, Vasodilator, Cardiac-stimulant, Carminative, Diaphoretic, Digestive, Expectorant, Sialogogue, Antispasmodic, Stimulates-energy

LEARN MORE

Deodar (Himalayan Cedar, Devadaru)

Deodar (Himalayan Cedar, Devadaru) has these Actions in Common

Refreshing, Stimulates-energy, Antispasmodic, Vasodilator, Cardiac-stimulant, Wakes-you-up, Carminative, Decongestant, Digestive, Diuretic

LEARN MORE

Breathing Exercises

Breathing Exercises has these Actions in Common

General-laxative, Refreshing, Alterative, Stimulates-energy, Antispasmodic, Wakes-you-up, Cardiac-stimulant, Decongestant, Digestive, Expectorant

LEARN MORE

Breath of Fire / Shining Skull (Kapalbhati Pranayama)

Breath of Fire / Shining Skull (Kapalbhati Pranayama) has these Actions in Common

Alterative, Stimulates-energy, Antispasmodic, Wakes-you-up, Cardiac-stimulant, Decongestant, Digestive, Expectorant, General-laxative, Refreshing

LEARN MORE

Bellows Breath (Bhastrika Pranayama)

Bellows Breath (Bhastrika Pranayama) has these Actions in Common

General-laxative, Refreshing, Alterative, Stimulates-energy, Antispasmodic, Wakes-you-up, Cardiac-stimulant, Decongestant, Digestive, Expectorant

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Punarnava

Punarnava has these Actions in Common

Cardiac-stimulant, Cholagogue, Digestive, Diuretic, Nerve-relaxant-grounding, Stimulates-energy, Alterative, Tonic, Antispasmodic, Vasodilator

LEARN MORE

Bitter Orange Peel

Bitter Orange Peel has these Actions in Common

Stomachic, Cardiac-stimulant, Wakes-you-up, Carminative, Decongestant, Digestive, Irritates-throat, Refreshing, Stimulates-energy

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Chyavanprash Nutritive Jam

Chyavanprash Nutritive Jam has these Actions in Common

Carminative, Digestive, Expectorant, General-laxative, Nutritive, Stimulates-energy, Alterative, Tonic, Cardiac-stimulant

LEARN MORE

Pennyroyal

Pennyroyal has these Actions in Common

Digestive, Diuretic, Expectorant, Antispasmodic, Vasodilator, Cardiac-stimulant, Carminative, Cholagogue, Diaphoretic

LEARN MORE


Joyful Belly is a recognized school of biocharacteristics medicine.

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About John Joseph Immel

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 7 kids, and pursuing his love of theology, philosophy, and language.

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Comments & Impressions of 'Butternut Squash Soup With Fennel, Ginger & Garlic'

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full start reviewfull start reviewfull start reviewfull start reviewhalf start review(4.87 out of 5 stars) 15 ratings, 3764 likes
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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 (Reply)
Yes, that is all to the recipe. We added peeling the squash also!
The butternut squash soup is wonderful!
- Sherry Agee, Lynnwood, WA
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, 10-04-14 (Reply)
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 (Reply)
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.
-
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, 12-17-16 (Reply)
Delicious and fiiling soup; the flavors are perfectly balanced. Easy to prepare.
- CHARLENE PEARCE, Hendersonville
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, 01-27-17 (Reply)
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!
- freda blackerby, St louis, MO
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, 11-13-19 (Reply)

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