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Few things feel more quintessentially fall than a blended winter squash soup, wouldn’t you agree? The color mimics that of the foliage outside the door, the warming flavors seem just right when coming in from the cold, the silky smooth consistency feels wonderfully comforting. Butternut squash is our go-to soup squash, and rightfully so – it makes for a creamy soup without adding any cream, the flavor is sweet and nutty AND it’s very versatile when it comes to toppings. Combinations are endless!
From a sports nutrition standpoint, soups usually have a hard time making the cut – they’re often lacking sufficient energy, they’re sometimes heavy on the fat (cream soups) but low on protein and they tend to fill you up faster than desired, simply because of all the water. Needless to say, not exactly an athlete’s cup of tea. We love soups too much to stay away from them though, and have made it a challenge to make athlete friendly ones – because there’s simply nothing better than a warming soup during the colder months of the year (especially not when coming in from a long, rainy run). And in addition to that – it’s cheap, it’s easy to adapt based on seasonal produce and it makes for great leftovers. These are all things we value A LOT.
Now, this won’t be the best food choice on a heavy training day, or the night before a hard and long session – those situations call for more energy dense alternatives – but it totally works on lighter days. If we just take a moment to look at the nitty gritty stuff: the soup (including the chickpeas for topping) comes out to roughly 15 grams of protein and 40 grams of carbohydrates per serving. With a slice of nutrient dense bread on the side, maybe with some whole grain flours and nuts in there, you’ll be getting around 20 grams of protein, which is the benchmark per meal for athletes, and around 60-70 grams of carbohydrates.
For those of you out there who need not to think about the above – here’s a wonderfully flavorful and warming soup that comes together easy, fills you up nicely and stores very well (both in fridge and freezer). Happy soup Thursday!
For recipe in English, click here: Butternut Squash Soup with Crispy Chickpeas
4 portioner
Knapriga kikärtor
460 g kikärtor
2 msk olivolja
1 tsk salt
2 tsk spiskummin
2 tsk koriander
1 tsk chilipulver
Soppa
1 butternut pumpa, 1.3 kg, skalad och skuren i kuber
1 stor lök, 215 g (8 oz), hackad
4 msk olivolja
1 liter vatten
3 st. salviablad, hackade
3 st. vitlöksklyftor, finhackade
1.5 msk buljong
2.5 dl vita bönor, kokta
2.5 dl havredryck
0.5 tsk salt
2-3 krm vitpeppar
2-3 krm malen muskot
1 msk sirap
En nypa kanel
Svartpeppar
Sätt ugnen på 175°C. Placera kikärtor, olivolja och salt i en ugnsform och blanda runt. I en annan ugnsform, placera pumpan och 1 msk olivolja och vänd runt. Ställ in båda formarna i ugnen och rosta i 30 min (skaka runt kikärtorna halvvägs). Under tiden, fräs löken i resterande olivolja i en stor gryta på medellåg värme, i ca. 5 min. Tillsätt salvia och vitlök och fräs vidare i ytterligare 10 min. Tillsätt vatten och buljong och koka upp.
I en skål, mixa vita bönor och havredryck helt slätt med hjälp av en stavmixer. Ställ åt sidan. När butternutpumpan och kikärtorna är klara, blanda ner kryddorna med kikärtorna och ställ åt sidan. Tippa ner pumpan i grytan och tillsätt bönmjölken. Med hjälp av stavmixern igen, mixa soppan helt slät och silkeslen. Rör ner kryddorna samt sirapen och justera saltet. Sleva upp soppan i skålar och strössla en generös mängd kikärtor på toppen. Servera med bröd vid sidan av.