Butternut Squash Soup: A Velvety Smooth, Plant Based Take
This butternut squash soup uses roasted squash and a handful of spices and fall flavors to create the most delicious velvety smooth blend that packs a powerhouse of nutritional benefits.
Delightful Butternut Squash: A Healthful Delicacy for Fall
As autumn settles in, the crisp air and changing leaves call for heartwarming, wholesome meals that both comfort and nourish. Among the plethora of seasonal produce, the versatile butternut squash stands out, not only for its delightful flavor but also for its exceptional health benefits. This vibrant vegetable is a nutritional powerhouse, offering an array of nutrients that support overall well-being.
Health Benefits of Butternut Squash
Butternut squash is a rich source of essential vitamins and minerals. It’s abundant in vitamin A, providing over 450% of the recommended daily intake in just one cup, supporting healthy vision, immune function, and skin health. This squash variety is also packed with vitamin C, essential for immune health and collagen production, as well as a good source of fiber, aiding in digestion and promoting a feeling of fullness.
Additionally, butternut squash contains significant amounts of potassium, which is crucial for maintaining proper muscle function and regulating blood pressure. It’s also high in antioxidants like beta-carotene, which can help reduce inflammation and protect against certain chronic diseases.
One delightful way to incorporate the goodness of butternut squash into your diet is through a plant-based Butternut Squash Soup. Here’s a simple, yet flavorful recipe to warm your soul and nourish your body.
Velvety Smooth Butternut Squash Soup Recipe
Ingredients:
- 1 cup potatoes peeled and diced
- 1/4 cup carrots diced
- 1/4 cup onion chopped
- 1 cup vegetable broth
- 1/2 cup raw cashews soaked
- 1/4 cup nutritional yeast
- 1 Tbsp lemon juice
- 1 tsp salt
- 1/2 tsp garlic powder
- pinch of paprika
- 1 medium-sized butternut squash, peeled and cubed (about 4 cups)
- Drizzle of olive oil
- 1 Tbsp minced garlic
- 2 Tbsp seasoning blend (I use Chef Paul’s Salmon Seasoning)
- 1-2 Tbsp coconut sugar (depending on how “sweet” you like it)
- 1 teaspoon ground cinnamon
- 1/4 teaspoon ground nutmeg
- Salt and pepper to taste
- 1/2 cup canned coconut (solid part only)
- 1/4 tsp red pepper flakes (optional for a little kick)
Instructions:
- Preheat the oven to 400°F (200°C).
- In a large bowl, add the cubed butternut squash. Drizzle with olive oil, season with 2 Tbsp seasoning blend, coconut sugar, cinnamon, nutmeg and toss to coat. Spread squash evenly on a large baking sheet and roast for 25-30 minutes or until the squash is tender and lightly browned.
- Meanwhile, in a medium pot, boil the potatoes, carrots, and onions until soft. About 15 minutes.
- Drain the vegetables and allow to cool slightly. Then transfer to a high speed blender.
- Add the vegetable broth, cashews, nutritional yeast, lemon juice, salt, garlic powder, and paprika and blend until very smooth. This may take up to two full minutes. Scrape down sides when necessary.
- Remove squash from oven and allow to cool slightly.
- Add squash to blender mixture with the 1 Tbsp of minced garlic, red pepper flakes, and the 1/2 cup canned coconut.
- Blend on high for another 2 minutes or until soup is very smooth. It should look thick and creamy at this point.
- Slowly add in more vegetable broth 1/4 cup at a time until your desired soup consistency is reached. Blend after each addition. You may wish to transfer soup to a large pot to reheat.
- Adjust the seasoning if needed and serve hot, garnished with a sprinkle of ground cinnamon, sprouted pumpkin seeds, or a dollop of coconut cream.
This butternut squash soup is a heavenly blend of velvety texture and autumnal flavors, making it a perfect starter or a comforting meal on its own.
Incorporating roasted butternut squash into various dishes is a delightful way to reap its nutritional benefits. When roasting cubed butternut squash, ensure the pieces are evenly cut to allow for uniform cooking. Drizzle with olive oil, season with salt and pepper, and spread them out on a baking sheet to roast at a high temperature until they caramelize and turn tender, enhancing their natural sweetness.
Butternut squash is truly a star of the fall season, not only for its delightful taste but also for its incredible health benefits. Whether roasted, pureed into a soup, or incorporated into various recipes, this versatile vegetable adds a touch of autumn to your table while nourishing your body. Embrace the season’s harvest and indulge in the goodness of this remarkable squash.
Velvety Smooth Butternut Squash Soup
Ingredients
Ingredients:
- 1 cup potatoes peeled and diced
- 1/4 cup carrots diced
- 1/4 cup onion chopped
- 1 cup vegetable broth
- 1/2 cup raw cashews soaked
- 1/4 cup nutritional yeast
- 1 Tbsp lemon juice
- 1 tsp salt
- 1/2 tsp garlic powder
- pinch of paprika
- 1 medium-sized butternut squash peeled and cubed (about 4 cups)
- Drizzle of olive oil
- 1 Tbsp minced garlic
- 2 Tbsp seasoning blend I use Chef Paul's Salmon Seasoning
- 1-2 Tbsp coconut sugar depending on how "sweet" you like it
- 1 teaspoon ground cinnamon
- 1/4 teaspoon ground nutmeg
- Salt and pepper to taste
- 1/2 cup canned coconut solid part only
- 1/4 tsp red pepper flakes optional for a little kick
Instructions
Instructions:
- Preheat the oven to 400°F (200°C).
- In a large bowl, add the cubed butternut squash. Drizzle with olive oil, season with 2 Tbsp seasoning blend, coconut sugar, cinnamon, nutmeg and toss to coat. Spread squash evenly on a large baking sheet and roast for 25-30 minutes or until the squash is tender and lightly browned.
- Meanwhile, in a medium pot, boil the potatoes, carrots, and onions until soft. About 15 minutes.
- Drain the vegetables and allow to cool slightly. Then transfer to a high speed blender.
- Add the vegetable broth, cashews, nutritional yeast, lemon juice, salt, garlic powder, and paprika and blend until very smooth. This may take up to two full minutes. Scrape down sides when necessary.
- Remove squash from oven and allow to cool slightly.
- Add squash to blender mixture with the 1 Tbsp of minced garlic, red pepper flakes, and the 1/2 cup canned coconut.
- Blend on high for another 2 minutes or until soup is very smooth. It should look thick and creamy at this point.
- Slowly add in more vegetable broth 1/4 cup at a time until your desired soup consistency is reached. Blend after each addition. You may wish to transfer soup to a large pot to reheat.
- Adjust the seasoning if needed and serve hot, garnished with a sprinkle of ground cinnamon, sprouted pumpkin seeds, or a dollop of coconut cream.
