Recipe: Vegan Butternut Squash Soup

 

As the weather gets colder and the days get shorter, I start to crave warm soup. This creamy recipe from Karisa’s Vegan Kitchen—low in calories and packed with vitamins, minerals, fiber, and antioxidants—has become one of my favorites. It lets me take advantage of one of my favorite seasonal vegetables and is absolutely delicious! 

Ingredients: 

  • 1 medium butternut squash (approximately 3 lbs)
    May prevent high blood pressure 

  • 2 tbsp olive oil (divided) 

An ideal healthy fat

  • 1/2 medium yellow onion (diced) 

Contains anti-inflammatory properties

  • 3 cloves garlic (minced or chopped) 

Can help lower cholesterol

  • 1/2 tsp sage 

Rich in vitamin K

  • 1/4 tsp salt
    Necessary—in small amounts—for nerve and muscle function

  • 1/4 tsp black pepper 

Enhances digestion

  • Nutmeg (a dash) 

A good source of antioxidants

  • 15 oz unsweetened coconut milk 

Promotes weight loss

  • 2 cups vegetable stock 

Supports an alkaline system

  • 1/4 tsp cumin, cayenne, or red pepper flakes (optional) 

To spice things up 

  • Pumpkin seeds (optional, roasted)
    Packed with nutrients

 
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Directions:

STEP 1: 

Preheat the oven to 425°F and line a baking sheet with parchment paper.

STEP 2:

Cut the butternut squash in half, remove its seeds, and brush one tablespoon of olive oil all over it.

STEP 3:
Place the butternut squash skin side up on a baking sheet, roast it in the oven for 45-50 minutes (or until tender), and set it aside to cool. 

STEP 4:
Heat the remaining tablespoon of olive oil in a large soup pot. 

STEP 5:
Add the onion to the pop and saute until translucent. Then add the garlic, sage, pepper, salt, and nutmeg and saute for an additional two minutes.

STEP 6:
Peel the skin off the butternut squash, put it in a blender with the coconut milk and vegetable stock, and blend until creamy. 

STEP 7:
Pour the blend into the soup pot and simmer on medium-low for ten minutes.

STEP 8:

Season with optional ingredients if desired and serve hot.

Like this recipe and want to learn more about healthy nutrition choices? Try Private Health Coaching with me! 

Author: Belinda Boardman, Founder of Bellage



 
 
 
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