Last Updated on January 8, 2025 by Arif Chowdhury
When the weather turns chilly, there’s nothing quite like a warm bowl of soup to bring comfort and nourishment.
Today, I’m thrilled to share a recipe that combines the rich flavors of beef with the sweet, earthy notes of roasted squash, all elevated by the freshness of herbs. Welcome to Beef and Roasted Squash Soup with Fresh Herbs!
This delightful dish is not just about warmth; it’s a fantastic option for anyone looking to enjoy a healthy meal while supporting their weight loss journey.
Why Choose Beef and Roasted Squash Soup?
You may wonder why this soup deserves a spot in your recipe rotation. Here are some key reasons:
- Nutritional Powerhouse: This soup is brimming with nutrients. Beef provides high-quality protein, essential for muscle repair and overall health. According to research, a diet rich in protein can support weight loss by promoting feelings of fullness and reducing hunger.
- Seasonal Squash Benefits: Roasted squash adds a creamy texture without the need for heavy cream. Squash is packed with vitamins A and C, fiber, and potassium. Just one cup of cooked butternut squash contains about 82 calories and 7 grams of fiber, making it a great choice for those watching their weight.
- Flavorful Fresh Herbs: Fresh herbs not only enhance the taste of your dishes but also provide a range of health benefits. Herbs like parsley, thyme, and basil are rich in antioxidants and can contribute to overall well-being.
Nutritional Benefits of Key Ingredients
- Beef: Lean cuts of beef, such as sirloin or chuck, are excellent sources of protein and iron. A 3-ounce serving of cooked lean beef can provide around 25 grams of protein and 15% of your daily iron needs.
- Squash: Besides being low in calories, squash contains antioxidants like beta-carotene, which may help reduce the risk of chronic diseases. The high fiber content also aids in digestion and promotes satiety.
- Fresh Herbs: Herbs like parsley and cilantro are not just for garnish; they’re packed with vitamins and minerals. For instance, fresh parsley is an excellent source of vitamins K and C, both of which play a role in maintaining health.
Recipe Overview
Here’s a quick glance at what you can expect from this hearty soup:
- Servings: 6 people
- Preparation Time: 15 minutes
- Cooking Time: 45 minutes
- Total Time: 1 hour
Ingredients
For the Soup
- 1 pound (450g) of lean beef (chuck or sirloin), cut into small cubes
- 2 cups of butternut squash, peeled and diced
- 1 medium onion, diced
- 2 cloves of garlic, minced
- 4 cups of low-sodium beef broth
- 1 teaspoon of dried thyme
- 1 teaspoon of cumin
- Salt and pepper to taste
- 1 tablespoon of olive oil
- Fresh herbs for garnish (parsley, cilantro, or thyme)
Step-by-Step Cooking Instructions
Step 1: Roast the Squash (Time: 25 minutes)
- Preheat your oven to 400°F (200°C).
- In a bowl, toss the diced butternut squash with 1 tablespoon of olive oil, salt, and pepper.
- Spread the squash in a single layer on a baking sheet and roast for 20-25 minutes, or until tender and slightly caramelized. Stir halfway through for even roasting.
Step 2: Brown the Beef (Time: 10 minutes)
- In a large pot or Dutch oven, heat a bit of olive oil over medium-high heat.
- Add the cubed beef and season with salt and pepper. Brown the beef on all sides for about 5-7 minutes.
- Once browned, remove the beef from the pot and set it aside.
Step 3: Sauté the Aromatics (Time: 5 minutes)
- In the same pot, add the diced onion and cook for about 3-4 minutes until translucent.
- Add the minced garlic and cook for another 1-2 minutes, being careful not to let it burn.
Step 4: Combine Ingredients (Time: 5 minutes)
- Return the browned beef to the pot and add the roasted squash.
- Pour in the beef broth, and stir in the dried thyme and cumin.
- Bring the mixture to a simmer and let it cook for about 20-25 minutes. This allows the flavors to meld and the beef to become tender.
Step 5: Blend the Soup (Time: 5 minutes)
- After the soup has simmered, use an immersion blender to puree the soup until smooth. Alternatively, you can carefully transfer it to a blender in batches.
- If you prefer a chunkier texture, blend only half of the soup, leaving some pieces for added texture.
Step 6: Serve and Garnish (Time: 5 minutes)
- Ladle the soup into bowls and garnish with fresh herbs like parsley or cilantro.
- Serve warm, and enjoy the comforting flavors of your homemade soup!
Tips for Success
- Choosing the Right Beef: Opt for lean cuts to keep the soup healthy. Chuck roast is flavorful and tender when cooked slowly, making it a great choice for soups.
- Customize Your Squash: While butternut squash is a fantastic option, feel free to experiment with other varieties like acorn or spaghetti squash for different flavors and textures.
- Make It Creamy: If you want to add creaminess without excess calories, consider stirring in a splash of unsweetened coconut milk or a dollop of Greek yogurt before serving.
Why This Recipe is Ideal for Weight Loss
The Beef and Roasted Squash Soup is a satisfying option for anyone looking to lose weight. With approximately 250-300 calories per serving, it’s a hearty yet healthy meal.
The combination of protein from the beef and fiber from the squash helps keep you full, reducing the temptation to snack unnecessarily.
Portion Control
Being mindful of portion sizes is vital when trying to lose weight. This soup is easy to portion out, and you can always add a side of steamed vegetables or a small salad to round out your meal without adding many calories.
Incorporating This Dish Into Your Diet
To further enhance the nutritional profile, pair this soup with whole-grain bread or a side salad. This combination will provide additional fiber and essential nutrients, making for a well-rounded meal.
Embrace the Comfort of Healthy Eating
Healthy eating doesn’t have to be bland or boring. With recipes like Beef and Roasted Squash Soup with Fresh Herbs, you can enjoy the richness of flavors while staying on track with your weight loss goals.
So, gather your ingredients, warm up that kitchen, and let the aroma of this comforting soup fill your home.
Remember, every delicious bite is a step towards a healthier you!