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Fast Food Friday:: Butternut Squash Enchilada Soup


Every season holds such joys of cooking for me but, if I am honest, fall and winter cooking is my favorite time to spend in the kitchen as it is the only two seasons that I don’t eat a largely raw diet.  I load up on nice juicy vegetables in the summer but oh, do I ever love my root vegetables and squash.  I don’t shy away from the carbs in potatoes (nor do I urge my clients who have no sensitivity to nightshades), eat sweet potatoes as often as I can, pureé pumpkin like mad for soups and pies, but I think my favorite gourd of the moment is butternut squash.

It is easy to peel, hard to chop, even harder to clean, but it takes to sweet and savory flavors equally.  It is versatile enough to bake with garlic and thyme and served with EVOO for an elegant side dish, or with cinnamon, ghee and brown sugar as dessert.  It is marvelous chopped up into soups!  It loses yet retains its gentle sweetness, never goes completely “mushy” unless you forcibly will it to with a stick blender.  It provides a unique complexity as a backdrop to many a recipe.  Because of its fiber content, it does not need a grain companion either making eating grain-free simple, delicious, and healthy.

I made this dish the other night to the delight of my guests and they were amazed and delighted though none of them had ever eaten butternut squash in their lives.  HOW that is possible because the ones I buy are grown in Lebanon, I am not sure but they hadn’t.  A few of them were disconcerted that there was something orange in their soup but they hushed up the moment they tasted it.  In fact, I have never seen so many quiet Lebanese at a table.

This doesn’t qualify as “fast food” because it does take 40 minutes to simmer, however, it is really easy to prepare and you could pre-chop the veggies and toss it together for dinner.


The nutritional value of avocado is amazing being rich in vitamin K, fiber, potassium, folate, B6 and vitamin C. The oleic acid within this fruit promotes heart health and increases your absorption of other nutrients.

Black Beans
Black beans are a good source of molybdenum, folate and fibre and a range of other nutrients. They are a good choice for vegans, as a good source of iron and protein. The fibre is excellent for managing blood sugar and are a very high quality protein. They also detoxify sulphates, a type of food preservative that some people react to if they’re low in molybdenum.

Butternut Squash
Low in fat, butternut squash delivers an ample dose of dietary fiber, making it an exceptionally heart-friendly choice. It provides significant amounts of potassium, important for bone health, and vitamin B6, essential for the proper functioning of both the nervous and immune systems. The folate content adds yet another boost to its heart-healthy reputation and helps guard against brain and spinal-cord-related birth defects such as spina bifida. It is high in heart healthy carotenoids as well.

Butternut Squash Enchilada Soup
Serves 8
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Prep Time
20 min
Cook Time
40 min
Total Time
1 hr
Prep Time
20 min
Cook Time
40 min
Total Time
1 hr
  1. 1 butternut squash (chopped)
  2. 2 bell peppers (chopped)
  3. 1 Medium yellow onion (chopped)
  4. 4-6 cloves garlic (finely chopped)
  5. 2 stalks celery (chopped)
  6. 3 Large tomatoes (chopped)
  7. 2 green chillis (chopped)
  8. 3 tablespoons coconut or grapeseed oil
  9. 4 cups vegetable stock (or chicken stock if not vegan)
  10. 1 can BPA-free black beans (drained and rinsed)
  11. 1 can BPA-free cannelini beans (drained and rinsed)
  12. 1 tablespoon celtic sea salt (or to taste)
  13. 2 tablespoons chili powder
  14. 1 tablespoon cumin
  15. 2 teaspoons mexican oregano
  16. 1 teaspoon cinnamon
  17. 1 red onion (chopped)
  18. 1 handful fresh cilantro (chopped)
  19. 1 cup black olives (sliced)
  20. 1 lime (wedged)
  1. 1 cup red wine
  1. Drizzle grapeseed or coconut oil into the bottom of a heavy stock pot. Add onions and saute until soft and fragrant. Add in garlic, peppers, chilis and celery and allow to soften but do not brown. (about 2 minutes)
  2. Toss in butternut squash and spice mix with salt and stir until vegetables are coated lightly.
  3. Add tomatoes, stir and allow to cook another minute before adding in wine.
  4. Add wine, if using and allow to boil with mixture about a minute. Pour in stock. If not using wine, add another cup of stock and a few splashes of red wine or apple cider vinegar.
  5. Allow to simmer about 30-45 minutes, until squash is fork tender.
  6. Top with onion, avocado, olives, or, if not vegetarian, shredded chicken and cheese. Sprinkle a wedge of lime and enjoy.
  1. If you are not vegan or vegetarian, the addition of a shredded rotisserie chicken and some freshly grated raw milk cheddar cheese would be delicious. Also, using chicken stock will deepen the flavors. I don't always have red wine on hand. I use more chicken stock and about 2 T of apple cider vinegar and I have never had any complaints in taste. My husband actually prefers it without wine.
The Detox Diva https://www.thedetoxdiva.com/

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9 replies
  1. Shane
    Shane says:

    DROOL!!! I should be getting on the rod to a rainy weekend in Miami and I saw thios as I was turning off my computer and had to drool all over it! Printing now!

  2. Rosey
    Rosey says:

    There’s nothing not to love in this recipe. It looks and sounds good too. I think soup is the BEST to come home when you’ve been out in the cold. I’d add a little chicken if hubby was home too. Thanks for the share.

  3. Kenya G. Johnson
    Kenya G. Johnson says:

    Wow that just warmed my tummy reading it. What’s the difference between celtic sea salt and just “sea salt”. I can’t believe its done in 40 minutes. I like the sound of that!! Also just curious – how much is a serving – 1 Cup?

    • thedetoxdiva
      thedetoxdiva says:

      A serving is about 2 cups really. I haven’t measured it but I don’t do calories because this is so nutrient dense. And the difference between celtic sea salt and sea salt is celtic sea salt is not processed so it retains its mineral content. Regular “sea salt” often is nothing more than table salt in a fancy container. FDA regulations are very loose on what can be labelled sea salt but the average WHITE sea salt (Maldon is one) is nothing more than flaky table salt. Celtic sea salt is grey. There is more information about salt HERE.


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