Low-Fat Butternut Squash Soup

My favorite soup I loved during the fall time for a couple years has been the Panera butternut squash soup. I think about this soup all the time as soon as the temperature even slightly begins to drop. This will be my first year as a vegan in the fall and I was sad I couldn’t get this soup anymore. So, of course, I decided to whip up my own batch! I must say, I like it better than Panera’s…and it’s guilt-free!

{vegan | gluten free}

2-3 lbs butternut squash, peeled, cubed, deseeded
3 carrots, peeled, and chopped (about 1 cup)
1/4 cup + 2 tbsp white onion, chopped
1 medium apple, peeled, chopped (avoid core and seeds)
32 0z. vegetable stock (a little over 4 cups)
1 cup pumpkin puree
1/4 cup coconut cream (the thick cream in a can of full-fat coconut milk, don’t stir!)
2-3 tbsp maple syrup (or add to your desired taste)
1 cup water
1/2 tsp cinnamon
1/4 tsp nutmeg
1/4 tsp ground mustard
1/2 tsp sage
salt and pepper (I used 1/2 tsp of salt & 1/4 tsp pepper)

In a deep pot, add a small amount of oil and saute your onions over medium heat.

Once onions are translucent add vegetable stock, water, chopped veggies, apple, and spices (not the salt and pepper). Turn heat up to med-high heat.

Bring the mixture to a boil, it takes about 20 minutes. Once to a boil, reduce the heat to med-low, cover, and cook for 15 minutes. Make sure the vegetables are fork tender.

After 15 minutes, remove the mixture from the heat and stir in the pumpkin puree and the coconut cream.

For the next step you can use a regular blender or an immersion blender, I used a reg. blender.

In batches, ladle the soup in to a blender, about half way, and blend until completely smooth. Make sure you have equal parts vegetables to broth so everything blends easily. Be careful when opening the lid from the blender once the soup is blended, because it will be hot and air bubbles might pop. I did mine in 5 separate batches and added each batch to a separate pot.

Once everything is blended and in the second pot, add the maple syrup, salt, and pepper to the soup. You can serve the soup at the temperature as is, or heat slightly on low.

Garnish with vegan cream cheese, pumpkin seeds, etc.




5 thoughts on “Low-Fat Butternut Squash Soup

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