Gut Healthy Butternut Squash Tomato Soup

Every Sunday, I’m bringing you one delicious recipe built around what’s in season, because I don’t just want you to live long. I want you to live well.

As your go-to gut health dietitian living well means eating food that makes you feel good without making food boring.

I’ve been sharing monthly seasonal produce lists since 2023 and it’s officially time that I put those lists to work. Instead of just telling you what’s in season, I’m going to show you exactly what to make with it.

Think seasonal produce, plenty of plants and fiber, gut-friendly ingredients, and recipes you’ll actually be excited to eat. Because eating well doesn’t have to mean taking foods away. Sometimes, it’s simply about adding more good things to the foods and meals you already love.

So, every Sunday, you can expect one new seasonal recipe to help you eat well, feel good, and enjoy the season you’re in. Make sure you’re subscribed and locked IN.

Here’s my November Seasonal Produce List to use as your guide.

“I need to focus, I’m shifting into soup season”, may be one of the best quotes from a TV show. Every week of Sunday Seasonal, it just keeps getting better and better — especially because I never get tired of fall recipes. This is my Gut Healthy Butternut Squash Tomato Soup, and there’s one special ingredient you would have never guessed is incorporated into this recipe to make it, “gut healthy.”

LABNEH. Yes, labneh. Labneh is a thick, tangy strained yogurt that is rich in probiotics and lower in lactose, so it’s not only good-for-you, but easy on the gut as well. When I was coming up with this recipe, I wanted to be able to incorporate some creaminess, but I didn’t want to use cottage cheese, heavy cream, or milk. I was thinking to myself, “what ingredient could I add to this soup to make it creamy, savory, and gut healthy?” My husband thought I was crazy, but I added roughly ¼ cup in, and lo and behold, it made for a delicious addition to the soup.

Now, without overselling the labneh, the rest of this Butternut Squash Tomato Soup, is gut healthy on it’s own. I purposely incorporated butternut squash in for extra fiber, which is key for our overall digestive health.

This is the perfect dinner recipe to whip up when you’re craving both a comforting, but nutrient-dense dinner. I think we can all agree that tomato soup paired with some-sort-of-bread makes for the most iconic duo. But, I wanted to add some extra goodness to your typical tomato soup, by adding in butternut squash for vitamin A (eye & skin health), fresh turmeric for anti-inflammation and anti-bacterial properties, and labneh for gut healthy probiotics.

Please feel free to make this recipe your own by using a different kind of broth or opting out of the labneh if you’re vegan. However, do not stray too far from the recipe, that’s where mistakes can be made.

I can’t wait to see how you recreate this Gut Healthy Butternut Squash Tomato Soup. Let’s get to the recipe!

Yields: 4

Portion: 1 bowl

Prep time: 15 minutes

Bake time: 45 minutes

Total time: 1 hour 20 minutes

This recipe is gluten free and vegetarian.

Why You’ll Love This Gut Healthy Butternut Squash Tomato Soup

• Comforting: A cozy, feel-good meal that brings warmth to any fall evening.

• Nourishing: Packed with fiber, healthy fats, and antioxidants to support your gut and overall health. Remember that warm, cooked meals are recommended during your colder days. They are easier on digestion and will support your energy levels.

• Effortless: Simple prep and oven-roasted veggies make this dinner stress-free and satisfying.

• Versatile: Easy to enjoy on its own or paired with a melty, golden grilled cheese. You can also follow the “FAQ” and “recipe notes” and choose to make the soup the way you want to or depending on what you have at home.

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Ingredients:

Baking pan ingredients:

• 5 tomatoes, halved

• 1 whole head garlic, top sliced off

• 1 medium yellow onion, quartered

• 4 cups cubed butternut squash

• 2 inch turmeric

• 1-2 tbsp extra virgin olive oil or avocado oil

• Salt and black pepper to taste

• 1 tsp (or more) dried thyme

Soup ingredients:

• 2 cups vegetable broth, plus more as needed

• ¼ cup labneh (the brand I use)

• Extra salt

Garnish:

• Fresh basil or parsley, finely diced

• Sourdough bread, grilled cheese, your choice of carb <3

Instructions:

1. Roast vegetables: Arrange tomatoes, butternut squash, onion, fresh turmeric, and the whole head of garlic (cut side up) on a large baking sheet. Drizzle with extra virgin olive oil and season with salt, black pepper, and dried thyme. Toss the vegetables to coat evenly. Roast for 45-50 minutes, or until tomatoes and onions are soft, and garlic is tender enough to squeeze out of its skin.

2. Blend soup: While the vegetables are almost done roasting, warm broth of choice in a large pot on medium heat. Once vegetables are done roasting, gently add them into the pot. Gently squeeze roasted garlic cloves out of their skins. Discard the skins. Use an immersion blender to blend contents until smooth and consistent. Bring to a simmer over medium heat. Cook for 10–15 minutes. Add in labneh for a creamier consistency, blend again. Adjust salt, pepper, and water for consistency.

3. Serve: Pour soup into bowls. Garnish with fresh basil and freshly grated black pepper if you would like. Serve alongside your perfectly baked grilled cheese or toasted sourdough. Enjoy!

Recipe Notes:

• No immersion blender? No problem! If you’re using a regular countertop blender, allow the roasted vegetables to cool slightly before transferring them to your blender. Add the roasted vegetables, squeezed garlic cloves, and warm vegetable broth to the blender. Blend until smooth and creamy, working in batches if necessary. Transfer the blended soup to a large pot, simmer for 10–15 minutes, and stir in the labneh at the end.

• Adjust the consistency to your liking. I personally love a thicker, creamier soup, but if you prefer a thinner consistency, gradually add more vegetable broth until you’ve reached your desired texture.

• Fresh turmeric vs. ground turmeric. I used approximately 2 inches of fresh turmeric, but if you don’t have any on hand, you can substitute roughly ½–1 teaspoon of ground turmeric. Start with less and adjust to taste.

• Make it a complete meal. Even though this soup contains fiber and other nutrients, it isn’t high in protein. Pair it with a grilled cheese sandwich, a protein-rich toast, or another protein source to make it a more satisfying meal.

  
  

FAQ:

1. Can I use canned tomatoes instead of fresh tomatoes?: Yes! If fresh tomatoes aren’t available, you can substitute approximately one 28-ounce can of whole peeled tomatoes. Roast the butternut squash, onion, garlic, and turmeric as instructed, then add the canned tomatoes directly to your pot before blending. The flavor will be slightly different, but it’ll still be delicious.

2. How long does this soup last in the refrigerator?: Store leftover soup in an airtight container in the refrigerator for up to 3–4 days. Allow it to cool promptly and refrigerate within two hours of cooking. When you’re ready to enjoy it again, gently reheat it on the stovetop over medium-low heat, stirring occasionally.

I hope you love this recipe as much as I did, so if you do, please leave me a comment and/or give this recipe a rating! I always read through my suggestions and comments, so please let me know your thoughts. If you have any questions you can feel free to DM me here or through Instagram. Speaking of Instagram - please tag me in all of your creations! I love seeing how the recipes come out and seeing how talented you all are. Sending my love.

xoxo,

Jasmin D the RD