SERVES 4 • PREP TIME: 15 MINUTES • COOK TIME: 45 MINUTES
LOW-CARB • LOW-FAT/LOW-CHOLESTEROL • LOW-SODIUM • VEGAN
5-INGREDIENT, ONE-POT
Butternut squash contains dietary fiber, vitamin C, and beta-carotene. Carotenoids have a positive effect on inflammation, blood flow, and oxidative stress. This butternut squash soup is deliciously flavored with sweetness from cooked-down Honeycrisp apples and a subtle zesty ginger finish. Choosing soymilk over traditional soup stock gives this soup a velvety texture and protein boost. If you want the soup to be a bit sweeter, add 1 teaspoon of cinnamon.
2 teaspoons avocado oil
1 medium yellow onion, diced
1 medium butternut squash, peeled, seeded, and cut into 1-inch cubes (about 6 cups)
2 inches fresh ginger, grated (about 1 tablespoon)
1½ Honeycrisp apples, peeled, cored, and cut into 1-inch cubes
3 cups unsweetened soymilk
1 cup water
1
.
In a 5-quart pot, heat the oil over medium-low heat. Add the onion, squash, and ginger and cook for about 15 minutes, until the squash is lightly golden.
2
.
Add the apples, soymilk, and water to the pot. Mix well and cook for an additional 30 minutes until the squash is soft and the
soup is aromatic. There may be apple foam appearing during this time; just mix it in since it will be pureed at the end.
3
.
Use an immersion blender to blend to a smooth, velvety consistency, or let the soup cool for at least 10 minutes and then carefully ladle it into a blender. Blend until it’s a smooth, creamy consistency. Serve or store in the refrigerator for up to 4 days, or freeze in an airtight container for up to 4 months.
SUBSTITUTION TIP:
If you can’t find Honeycrisp apples, substitute for crisp, sweet Gala apples instead.
Per serving:
Calories: 260; Total fat: 6g; Saturated fat: 1g; Cholesterol: 0mg; Sodium: 103mg; Potassium: 1208mg; Magnesium: 122mg; Carbohydrates: 49g; Sugars: 18g; Fiber: 13g; Protein: 8g; Added sugar: 0g; Vitamin K: 7mcg