Healthy Butternut Squash Soup
User Reviews
5.0
15 reviews
Excellent
Healthy Butternut Squash Soup
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This easy and vegan soup is perfect for chilly nights and is also gluten free.
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Ingredients
- 1 head garlic
- 1 medium tomato
- 2 tablespoon olive oil divided
- 1 medium onion minced
- 1 large carrot chopped
- 2 tablespoon vegan butter
- 1 butternut squash about 2 pounds, peeled with seeds removed, chopped into cubes
- 4 c vegetable broth
- ½ teaspoon paprika
- ½ teaspoon cumin
- ⅛ teaspoon cayenne pepper
- ¾ teaspoon salt divided
- ½ c coconut milk
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Instructions
- Preheat the oven to 420º F and line a small baking tray with parchment paper. Slice ¼ inch top part of the garlic head off leaving cloves exposed. Drizzle garlic and tomato with 1 teaspoon of olive oil and roast for 25 minutes. Remove from the oven and let garlic and tomato cool on a counter.
- Heat the remaining olive oil in a large pot over medium heat. Add onion, carrot, ¼ teaspoon of salt, and sauté until vegetables have softened, about 7 minutes. With a slotted spoon, transfer vegetables to a plate.
- In the same pot melt vegan butter. Add butternut squash and sauté for 5 minutes. Pour in 3 cups of vegetable broth and cook on a medium-low heat for 20 minutes, or until squash is tender.
- Add onion and carrot back into the pot along with paprika, cumin, cayenne pepper and the remaining ½ teaspoon of salt. Peel roasted tomato, slice it in half, remove the seeds and roughly chop. Squeeze the garlic pulp out of its skin and add it along with the tomato to the soup. Cook everything for 5 more minutes.
- Using an immersion blender, puree the soup. If soup is too thick to your liking, add ½ - 1 cup of broth. Add coconut milk and heat through. Adjust the seasoning if necessary and remove soup from the heat. Ladle soup into bowls and serve.
Notes
- Spices. In terms of herbs and spices, I like to keep it simple. Cumin, paprika and cayenne pepper are all this best butternut squash soup needs. If you want more of a warm autumn flavor, you can also add a pinch of nutmeg or cinnamon.
- Vegan butter. I add butter for the creaminess and richness. You can skip it and just use olive oil if you want.
- Refrigerating. If you're planning to consume it within a few days, I recommend storing it in the cooking pot or airtight container in the refrigerator. That way it'll keep fresh for 3 days.
- Freezing. You can also double or triple the batch and freeze the soup. Distribute the soup among freezer-friendly bags, lay flat in the freezer and store for up to 3 months.
- Thawing. To defrost a soup, transfer it from the freezer bag into a small pot. Simmer on a medium low heat for a few minutes until the soup is heated through.
Nutrition Information
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Calories
201kcal
(10%)
Carbohydrates
23.7g
(8%)
Protein
8g
(16%)
Fat
22.9g
(35%)
Saturated Fat
8.8g
(44%)
Sodium
1227mg
(51%)
Potassium
874mg
(25%)
Fiber
4.5g
(18%)
Sugar
7g
(14%)
Calcium
100mg
(10%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 201 kcal
% Daily Value*
| Calories | 201kcal | 10% |
| Carbohydrates | 23.7g | 8% |
| Protein | 8g | 16% |
| Fat | 22.9g | 35% |
| Saturated Fat | 8.8g | 44% |
| Sodium | 1227mg | 51% |
| Potassium | 874mg | 19% |
| Fiber | 4.5g | 18% |
| Sugar | 7g | 14% |
| Calcium | 100mg | 10% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
15 reviews
Excellent
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