Curried Butternut Squash Soup – Meatless Monday Recipe of the Week

By: Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist

Warm up your Meatless Monday with this hearty soup!  It’s packed with fall’s bountiful phytonutrients and is rich in potassium, beta-carotene and fiber.  Turmeric, a yellow spice with an earthy flavor, contains potent anti-inflammatory, immune supportive and cancer fighting compounds.  Combining it with black pepper helps increase the bioavailability, or our body’s ability to absorb these wellness promoting gems, by up to 1,000 times!

Using a crock pot can help make it quick and easy to create a healthy weeknight dinner with plenty of leftovers you can freeze.  Prep the night before, add your ingredients in the morning and come home to a delicious meal that’s ready to eat!

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  • 2 tbsp coconut oil
  • 1 butternut squash
  • 2 organic green apples
  • 1 cup (185 g) dried white beans or 1 BPA free canned
  • 1 cup (200 g) dried lentils
  • 2 organic potatoes
  • 2 cloves garlic
  • 1 onion
  • 4 cups (1000 ml)  juice pulp veggie broth, thai infused pulp broth or organic vegetable broth=
  • 4 cups (1000 ml) water (or 2 cups coconut milk + 2 cups water)
  • 1/4 tsp sea or Himalayan salt
  • 1/4 tsp fresh ground black pepper
  • 1/8 tsp turmeric
  • 1/4 tsp cumin
  • 1/2 tsp yellow curry powder
  • 1/4 tsp ground ginger
  • 2 tbsp chopped parsley

    2 cup (185 g)quinoa or brown rice
    4 cups (1000 ml) water (or 2 cups broth + 2 cups water)


  1. Soak dry beans overnight in crock pot. Rinse and drain.
  2. Add lentils and soaked beans to crock pot.  (I used a combination of green and red lentils.)  If using canned beans, add along with the vegetables after draining and rinsing.
  3. Wash and peel apples and potatoes.  Core apple and discard seeds. (Leave peels on for extra fiber, electrolytes, minerals and antioxidants). Cut into cubes.
  4. Wash and peel butternut squash. Cut squash into chunks.
  5. Add broth, apple, potato, garlic, onion, squash, coconut oil, spices (except parsley, save for garnish).
  6. Turn on crock pot and set to low for 10 hours.
  7. Cook quinoa or rice on stovetop or in rice cooker (2 cups rice with 4 cups water or 2 cups broth and 2 cups water).
  8. After the soup has cooked, blend in batches then return to crock pot and mix with unblended soup.
  9. Serve over quinoa or brown rice.
  10. Garnish with parsley and enjoy!
  • Nutrition per serving:
  • Calories240
  • Fat4.5 g
  • Saturated Fat3 g
  • Cholesterol0 mg
  • Sodium170 mg
  • Carbohydrates43 g
  • Fiber11 g
  • Sugars9 g
  • Protein 8 g

Yields and nutritional information are estimated and will vary depending on produce size and equipment used.

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Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist

Stacy is a Board Certified Specialist in Oncology Nutrition and an Integrative Nutritionist. She consults for various companies, focusing on health, wellness and innovative strategies to help increase individual’s fruit and vegetable intake. Stacy is an American College of Sports Medicine Certified Health Fitness Specialist; she holds a BS degree in Dietetics from Indiana University, completed her dietetic internship at Massachusetts General Hospital, and earned a Masters in Public Health from the University of North Carolina at Chapel Hill. She is a Senior Clinical Nutritionist at the Dana Farber Cancer Institute/Brigham & Women’s Hospital, Harvard Medical School teaching affiliates, in Boston, MA, with more than 20 years of experience. Stacy created and now serves as project manager and lead writer for nutrition services content on the Dana Farber website and the affiliated, nationally recognized nutrition app. Stacy is regularly featured on TV, radio, print and social media on behalf of Dana Farber and other organizations. Together with her husband, Dr. Russell Kennedy PsyD, they have a private practice, Wellness Guides, LLC. Stacy is an adjunct professor in Wellness and Health Coaching at William James College, currently teaching a graduate course in Health Coaching. Stacy is featured in the award winning documentary films, “Fat, Sick & Nearly Dead” and “Fat, Sick & Nearly Dead 2,” and serves on the Reboot with Joe Medical Advisory Board. Stacy lives in Wellesley with her husband, two sons and three dogs. She enjoys cooking, yoga, hiking and spending time with friends and family. Stacy is also one of the nutritionists who runs our Guided Reboot programs.

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