This soup combines sweet, velvety butternut squash with mellow leeks, garlic-infused olive oil, and gentle herbs to create a rich and smooth dish that’s easy on digestion. It’s naturally creamy without heavy dairy or spice, making it ideal for low acid or GERD diets. Simple to prepare and deeply nourishing, this soup is a cozy bowl of alkaline-friendly comfort.

Ingredients Needed:

2 Tbsp extra-virgin olive oil: gentle sauté base.
1½ cups chopped leeks (white part only): reflux-friendly alternative to onion.
½ tsp sea salt (optional): to taste.
1 medium butternut squash (about 3 lbs): peeled, seeded, and cubed.
1 Tbsp garlic-infused olive oil: adds safe flavor.
1 Tbsp chopped fresh sage: gentle, aromatic herb.
½ Tbsp minced fresh thyme: mild substitute for rosemary.
½ tsp grated fresh ginger (optional): a small amount adds warmth without acidity.
3 to 4 cups low-sodium vegetable broth: gentle, non-acidic base.
1 Tbsp chopped parsley: for garnish.
1 Tbsp toasted pumpkin seeds (pepitas): optional, for crunch and extra nutrition.

How to Make Low Acid Butternut Squash Soup:

Sauté Base Vegetables:
Heat olive oil in a large pot over medium heat. Add chopped leeks and salt. Sauté gently for 5–6 minutes until softened.

Add Squash and Herbs:
Stir in the cubed butternut squash, sage, thyme, and optional ginger. Cook for 5 minutes, stirring occasionally.

Simmer the Soup:
Add the garlic-infused olive oil and pour in 3 cups of low-sodium vegetable broth. Bring to a gentle boil, then cover and simmer for 20–25 minutes until the squash is tender.

Blend Until Smooth:
Remove from heat. Let cool slightly, then blend the soup in batches (or use an immersion blender) until creamy. Add more broth if you prefer a thinner consistency.

Season and Serve:
Taste and adjust with a small pinch of salt if needed. Garnish with chopped parsley and pepitas for a mild, satisfying finish.

Recipe Tips:

Use leeks or fennel instead of onion for gentle flavor.
Add only a small pinch of ginger—too much may be acidic.
Never boil too long after blending; it can dull the delicate flavor.
Use homemade broth for complete control over sodium and acidity.
For extra creaminess, add ¼ cup oat milk before blending.

How to Store & Reheat:

Room Temperature: Cool no more than 2 hours before storing.
Fridge: Store up to 4 days in a sealed container.
Freezer: Freeze for up to 2 months. Reheat gently over low heat until warm.

Nutrition Facts (per serving):

Calories: ~170
Sodium: ~160mg
Protein: ~3g
Fat: ~7g
Carbs: ~24g
Fibre: ~5g
Sugar: ~6g

FAQs:

Is butternut squash good for acid reflux?
Yes! Butternut squash is naturally low acid and rich in fiber, making it a soothing food for acid reflux.

What herbs are gentle for low acid diets?
Mild herbs like thyme, sage, parsley, and basil are great reflux-friendly options.

Can I make this soup creamy without dairy?
Yes. Add a splash of oat milk or blend in a small amount of cooked white beans for natural creaminess.

What can I serve with low acid soup?
Pair with low-acid sides like quinoa, soft rice, or baked sweet potatoes.

Is ginger okay for GERD?
In small amounts, fresh ginger can aid digestion, but avoid large quantities if it causes discomfort.

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