4.0 from 12 votes
Creamy Butternut Squash and Wild Rice Soup (Vegan!)
This cozy soup is autumn in a bowl! It's thick, creamy, and utterly delicious. Made with healthy, wholesome, seasonal ingredients.
Prep Time
20 mins
Cook Time
20 mins
Total Time
1 hr 15 mins
Servings: 5
Calories: 282 kcal
Course:
Main Course , Soup
Cuisine:
Vegan , gluten-free
Ingredients
- 1 yellow onion
- 4-5 cloves garlic
- 8 oz. mushrooms
- 4 cups butternut squash (about 1 lb. cubed)
- 4 cups vegetable broth
- 2/3 cup wild rice
- 3 cups Lacinato kale
- 1 tsp. dried oregano
- 1 Tbsp. fresh rosemary, chopped
For the cashew cream:
- 3/4 cup raw cashews, soaked*
- 1 cup water
- 1 Tbsp. tamari
- 2 tsp. apple cider vinegar
- 2 tsp. white miso
- 2 tsp. cornstarch (optional, for extra-thick)
Instructions
- Prepare veggies: Dice onion, mince garlic, and slice mushrooms. Peel and cube butternut squash.
- Prepare soup: In a large stockpot over medium-high heat, sauté onion for 7-8 minutes. (I use 3 Tbsp. veggie broth/water for no-oil sauté method, adding more as needed.) When onion is translucent, add garlic and dried oregano. Stir and sauté 1 minute. Add mushrooms, butternut squash, vegetable broth, and wild rice (rinsed and drained). Bring to a light boil. Then reduce heat, cover, and simmer for 45 minutes.
- Chop greens: Roughly chop kale, large stems removed. Finely chop rosemary. Set aside. (I also use this time to quick-soak the cashews* for the sauce.)
- Make cashew cream: Towards the end of simmering time, add all cashew cream ingredients to a high-speed blender. (I use a NutriBullet.) Blend for 20-30 seconds until smooth.
- Combine: When wild rice is tender, add cashew cream, kale, and fresh rosemary. Simmer 5 minutes to combine. Serve warm. Salt & pepper to taste before serving.
Cup of Yum
Notes
- *Soaking cashews: Before blending, "quick-soak" the cashews: Place cashews in a heat-safe bowl and carefully add hot/boiling water until cashews are covered. Let sit for about 10-15 minutes. Then rinse and drain before using. (Or soak the cashews in room temperature water for at least 4-6 hours or overnight instead.)
- Nut-free: Substitute the cashews in the cream sauce with one cup cooked white beans (such as navy beans, cannellini beans, or great northern).
- Recipe inspired by Gimme Some Oven.
Nutrition Information
Calories
282kcal
(14%)
Carbohydrates
44g
(15%)
Protein
11g
(22%)
Fat
9g
(14%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
2g
Monounsaturated Fat
5g
Potassium
865mg
(25%)
Fiber
6g
(24%)
Sugar
8g
(16%)
Vitamin A
13590IU
(272%)
Vitamin C
39mg
(43%)
Calcium
119mg
(12%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 5Serving
Amount Per Serving
Calories 282
% Daily Value*
| Calories | 282kcal | 14% |
| Carbohydrates | 44g | 15% |
| Protein | 11g | 22% |
| Fat | 9g | 14% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 5g | 25% |
| Potassium | 865mg | 18% |
| Fiber | 6g | 24% |
| Sugar | 8g | 16% |
| Vitamin A | 13590IU | 272% |
| Vitamin C | 39mg | 43% |
| Calcium | 119mg | 12% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.