Autumn Super Soup

October 7, 2021

This seasonal, butternut squash soup is sure to keep you warm, nourished, and healthy as we transition from summer to fall.  This super-soup is packed with B vitamins, potassium, beta-carotene, and various phytonutrients that act as antioxidants, anti-inflammatories, immune-boosters, circulatory and digestive aids. Tip: shop for local, organic produce to get the most out of this superfood soup, and make a big batch as part of your meal-prep program for fall. This recipe yields approx 2-3 litres of soup; I like to portion the soup into 500ml jars to freeze or keep refrigerated until use.

Autumn Super Soup

Ingredients 

  • 1 butternut squash (medium-large)
  • 1 yam
  • 1 white onion
  • 4 garlic cloves (3 for cooking, leave one raw)
  • 1/2 tbsp raw grated ginger
  • 1 litre of organic, low sodium vegetable broth (I like Pacific brand)
  • 2/3 cup of full-fat coconut milk
  • 1/3 cup nutritional yeast
  • 2-3 tbsp maple syrup (to taste)
  • 1 tsp nutmeg
  • 1 tsp cinnamon
  • 1/2-1 tsp cayenne (to taste)
  • 1 tsp sea salt (more to taste)
  • 1-2 tsp black pepper (or whole peppercorns, to taste)
  • Coconut oil (for baking squash and sauteeing vegetables)

Vitamix blender (or another comparable high-power blender)

Instructions

  • Preheat oven to 350 degrees F. Halve the butternut squash, scoop out the seeds and pulp. Line a baking sheet with parchment paper. Lightly oil the flesh side of the squash, and place face-up (rind down) on the baking sheet. Bake for one hour. Check the squash at one hour by poking the flesh with a fork. If soft, the squash is adequately baked. If still firm, rotate the baking sheet and continue baking until squash is soft and starting to caramelize around the edges.
  • While squash is baking dice the yam, chop the onion, and three cloves of garlic. Add coconut oil to a pan, and sautee the vegetables over medium heat. The yam needs a ten-minute head-start before you add the onion and garlic. Sautee until vegetables are soft and/or starting to caramelize.
  • Transfer the sauteed yam, onion, and garlic to your blender. Add 500ml of vegetable broth (put the rest aside if needed to accomplish proper blending), nutritional yeast, 1 raw clove of garlic, the raw ginger, coconut milk, nutmeg, cinnamon, cayenne, maple syrup, and salt and pepper; blend on high until smooth.
  • Once the butternut squash is baked, scoop out the flesh with a large tablespoon and add the cooked squash to your blender mixture from step 3. Blend on high until incorporated. Season to taste. Don’t be afraid to add more spice, sweetness, or savoury ingredients until the soup is to your liking.
  • *if you have trouble blending, add more vegetable broth or water. Store unused broth in the fridge or freezer to use for your next batch of soup.
  • Portion the soup into individual 500ml jars for easy storage in the fridge or freezer

Nutritional info per 500ml serving:

Protein: 4.5 g

Fat: 7.5 g

Carbohydrate: 30 g

Calories: 206 kcal

Fibre: 4 g

Sugar: 11 g

Sodium: 410 mg

About the Author

Erin Crawford

Nutrition Coach

Roberts Creek Canada

I am passionate about food as medicine; what we eat either becomes our path to healing and health, or illness and disease.  I believe everyone...

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