Butternut Squash Soup (Vegan)
Serving Size: 4
DESCRIPTION
This vegan butternut squash soup is the ultimate Autumn meal on a cozy night. It is super easy to make with little hands-on effort. The texture is so silky smooth with natural sweetness from roasted butternut squash, onion, apple, and garlic. Serve it with a drizzle of vegan cream, fresh herbs, and red pepper flakes.
INGREDIENTS
- 1 whole butternut squash peeled and deseeded
- 1 whole onion peeled and chopped
- 1 bulb garlic top sliced
- 1 whole red apple diced
- ¼ cup walnuts
- 2 tablespoon avocado oil
- 1 tablespoon maple syrup optional
- 2 cups vegetable broth low sodium
- 1 teaspoon salt
- 1 teaspoon ground paprika
- ¼ teaspoon black pepper
Garnish
- vegan cream or you can use full fat coconut milk
- Italian parsley chopped
- red pepper flakes
- micro-greens
METHOD
- Preheat oven at 400℉, and then prepare your squash. Carefully halve the butternut squash - Start with cutting the bottom first to keep the squash vertically steady over the cutting board. Then use a sharp kitchen knife to slowly cut through the middle of the squash. Once halved, then deseed the squash, and score the inside flesh. Or you can simply peel your squash with a vegetable peeler and then slice into thick cubes.
- To prepare the garlic - Slice the tip of the garlic, and then wrap it in aluminum foil with a tablespoon of avocado oil over the top.
- Place the butternut squash, apples, onions, walnuts and wrapped garlic bulb into a baking dish.Drizzle over avocado oil and season with salt, paprika, and black pepper.
- Roast in the oven for 60 minutes, then let it cool down for 10 minutes.
- Once cooled, scoop out the flesh of the butternut squash from its skin. Then squeeze out the roasted garlic from the skin - Discard the skins.
- To purée - Transfer the roasted ingredients into a blender and add vegetable broth. Blend till you achieve a smooth purée. Note: You can also transfer the ingredients directly into a pot and use a hand-held blender to purée the soup.
- Transfer the purée into a medium size pot on medium heat, and stir in the maple syrup. Taste to adjust the seasoning, if needed.
- Let the soup come to a simmer and then remove from heat.
- Serve hot with a drizzle of vegan cream, chopped Italian parsley, micro-greens, and red pepper flakes.
NOTES
- Use Low-Sodium Broth: To control the salt levels in the soup, opt for a low-sodium vegetable broth. You can always add more salt later, but reducing it once it's in is hard.
- Blend in Batches: If you're using a standalone blender, never fill it more than halfway with soup. This prevents pressure buildup (and an inevitable hot kitchen mess).
- Balance the Flavors: If your soup tastes too sweet, add a splash of apple cider vinegar or lemon juice to balance the sweetness with some acidity.
NUTRITION
Calories: 132kcal | Carbohydrates: 6g | Protein: 1g | Fat: 12g | Saturated Fat: 1g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 6g | Sodium: 1052mg | Potassium: 59mg | Fiber: 1g | Sugar: 4g | Vitamin A: 525IU | Vitamin C: 0.3mg | Calcium: 15mg | Iron: 0.3mg
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