{"id":21996,"date":"2020-11-12T00:04:48","date_gmt":"2020-11-12T00:04:48","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=21996"},"modified":"2022-04-27T10:13:43","modified_gmt":"2022-04-27T10:13:43","slug":"vegan-butternut-squash-soup-recipe","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/vegan-butternut-squash-soup-recipe\/","title":{"rendered":"An RD&#8217;s Easy Vegan Butternut Squash Soup Recipe"},"content":{"rendered":"<em><a href=\"https:\/\/www.humnutrition.com\/blog\/author\/miriam-jacobson\/\" target=\"_blank\" rel=\"noopener noreferrer\">Miriam Jacobson, MS, RD, CNS<\/a>, shares a vegan butternut squash soup recipe that&#8217;ll promote good health and delight your tastebuds all winter long.<\/em>\n\nLike most winter squashes, butternut squash is very healthy for you and a great addition to your winter meal plan. Here&#8217;s how to make vegan butternut squash soup to stay warm and nourished as the temperatures drop.\n<h2>Nutrition Highlights<\/h2>\nBefore getting to the vegan butternut squash soup recipe, let&#8217;s first look at the <a href=\"https:\/\/tools.myfooddata.com\/nutrition-facts\/169296\/wt1\" target=\"_blank\" rel=\"noopener noreferrer\">nutrition highlights<\/a> of the star ingredient of this savory cold-weather staple.\n\nButternut squash contains a ton of different carotenoids, which are antioxidants that help reduce <a href=\"https:\/\/www.humnutrition.com\/blog\/why-are-free-radicals-bad\/\" target=\"_blank\" rel=\"noopener noreferrer\">cellular stress and damage<\/a>. Squash also contains pectin, a type of <a href=\"https:\/\/www.humnutrition.com\/blog\/benefits-of-soluble-fiber-vs-insoluble-fiber\/\">fiber<\/a> that helps to improve satiety. Additionally, pectin supports <a href=\"https:\/\/www.humnutrition.com\/blog\/how-digestion-works\/\">digestion<\/a> and healthy sugar metabolism.\n\nLastly, squash is remarkably high in B-complex vitamins, which are depleted with <a href=\"https:\/\/www.humnutrition.com\/blog\/long-term-effects-of-alcohol\/\" target=\"_blank\" rel=\"noopener noreferrer\">alcohol consumption<\/a> and stress. B-complex vitamins improve your energy levels and mood.\n\n<img data-dominant-color=\"cfb793\" data-has-transparency=\"false\" style=\"--dominant-color: #cfb793;\" decoding=\"async\" class=\"size-full wp-image-22012 aligncenter not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/11\/How-to-Pick-Butternut-Squash-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"Best butternut squash variety next to ingredients for a healthy vegan butternut squash soup recipe\" width=\"770\" height=\"513\">\n<h2>How to Pick Butternut Squash<\/h2>\nFirst things first: We need to pick out a good butternut squash. Make sure to look for a squash that:\n<ul>\n \t<li>is firm and feels heavy for its size<\/li>\n \t<li>is a dark shade of beige<\/li>\n \t<li>has matted (rather than glossy) skin<\/li>\n<\/ul>\n<h2>How to Cut Open Butternut Squash<\/h2>\nNext, butternut squash are notoriously difficult to open. Here&#8217;s how to open one safely:\n<ol>\n \t<li>Slice the ends off with a sharp knife.<\/li>\n \t<li>Peel the skin off with a Y-shaped vegetable peeler.<\/li>\n \t<li>Cut off the bulbous end of the squash. Slice it in half and scoop out the seeds.<\/li>\n<\/ol>\nI like setting the seeds aside so that I can clean and then roast them. They make a delicious garnish!\n<div itemscope itemtype=\"https:\/\/schema.org\/Recipe\" id=\"recipe-block-1\"  class=\"recipe-block my-10 border-b border-light\" >\n\n\t<img decoding=\"async\" width=\"640\" height=\"480\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/11\/How-to-Make-Vegan-Butternut-Squash-Soup-The-Wellnest-by-HUM-Nutrition-jpg-640x480.webp\" class=\"mb-8 not-transparent\" alt=\"\" loading=\"lazy\" itemprop=\"image\" data-has-transparency=\"false\" data-dominant-color=\"d1c6ac\" style=\"--dominant-color: #d1c6ac;\" \/>\n\t\t\t<h2 id=\"vegan-butternut-squash-soup-recipe\" class=\"mb-4\" itemprop=\"name\">Vegan Butternut Squash Soup Recipe<\/h2>\n\t\n\t\t\t<div class=\"mb-8\" itemprop=\"description\"><p>This easy butternut squash soup recipe is perfect to whip up in cooler weather.<br \/>\nAlso, while many squash soups are made with milk or heavy cream, this version is vegan. So not only is it friendly for vegetarian and plant-based eaters, but it can also help reduce congestion that&#8217;s often associated with eating <a href=\"https:\/\/www.humnutrition.com\/blog\/dairy-and-acne\/\">dairy<\/a>.<\/p>\n<\/div>\n\t\n\t<div class=\"flex py-4 border-y border-light mb-8\">\n\t\t\t\t\t<div class=\"mr-6 md:mr-8 lg:mr-16\" itemprop=\"prepTime\" content=\"P0DT0H20M\">PREP<br>20 min<\/div>\n\t\t\t\t\t\t\t<div class=\"mr-6 md:mr-8 lg:mr-16\" itemprop=\"cookTime\" content=\"P0DT1H0M\">COOK<br>1 hour<\/div>\n\t\t\t\t\t\t\t<div class=\"mr-6 md:mr-8 lg:mr-16\" itemprop=\"recipeYield\" content=\"6\">SERVES<br>6<\/div>\n\t\t\t<\/div>\n\n\n\t<div class=\"grid grid-cols-1 md:grid-cols-2 gap-8 mb-8\">\n\t\t<div>\n\t\t\t<h3 class=\"mb-4\">INGREDIENTS<\/h3>\n\t\t\t\t\t\t\t<ul class=\"!mb-0\">\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">2 cups vegetable stock<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">4\u00a0cloves garlic, peeled and minced<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">1\u00a0white onion,\u00a0peeled and roughly chopped<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">1\u00a0carrot, peeled and\u00a0roughly chopped<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">1\u00a0medium butternut squash (about 3-4 lbs), peeled, sliced, and diced<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">3\/4 tsp\u00a0salt<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">1\/4 tsp\u00a0freshly ground black pepper<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">1\/2 tsp ground cinnamon<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">1 pinch of cayenne (optional)<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">1\/2 cup\u00a0canned unsweetened coconut milk<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">Roasted squash seeds for garnish (optional)<\/li>\n\t\t\t\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div>\n\t\t\t\t<h3 class=\"mb-4\">SUPPLIES<\/h3>\n\t\t\t\t\t<ul class=\"!mb-0\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"tool\">Large stockpot<\/li>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"tool\">Sharp knife<\/li>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"tool\">Veggie peeler<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<\/ul>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t<h3 class=\"mb-4\" id=\"recipe-instructions-1\">INSTRUCTIONS<\/h3>\n\t\t\t<ol class=\"!mb-12\">\n\t\t\t\t\t\t\t<li class=\"!mb-4 pl-2 marker:text-2xl marker:font-bold marker:font-display\" itemprop=\"recipeInstructions\">In a large stockpot, mix the veggie stock, garlic, onion, carrot, squash, and all of the spices.<\/li>\n\t\t\t\t\t\t\t<li class=\"!mb-4 pl-2 marker:text-2xl marker:font-bold marker:font-display\" itemprop=\"recipeInstructions\">Cook on medium-high until it starts to simmer. Cover the pot and allow to simmer for 25 minutes until veggies are tender and can be easily mashed. (While your squash is cooking, this is a great time to clean and cook your seeds. See below for steps.)<\/li>\n\t\t\t\t\t\t\t<li class=\"!mb-4 pl-2 marker:text-2xl marker:font-bold marker:font-display\" itemprop=\"recipeInstructions\">Add the coconut milk.<\/li>\n\t\t\t\t\t\t\t<li class=\"!mb-4 pl-2 marker:text-2xl marker:font-bold marker:font-display\" itemprop=\"recipeInstructions\">Using an immersion blender or high-speed blender, puree the soup until completely smooth. Add salt and pepper to taste, as well as any extra spices to your liking.<\/li>\n\t\t\t\t\t\t\t<li class=\"!mb-4 pl-2 marker:text-2xl marker:font-bold marker:font-display\" itemprop=\"recipeInstructions\">Serve warm topped with roasted squash seeds.<\/li>\n\t\t\t\t\t<\/ol>\n\t\n\n\t\t\t<div class=\"mb-12\" itemprop=\"description\" ><p>How to Roast Squash Seeds<\/p>\n<ol>\n<li>Preheat your oven to 200\u00b0 F.<\/li>\n<li>Rinse the goop and fiber off the seeds, then dry them on a kitchen towel.<\/li>\n<li>Spread the seeds on a baking sheet. Lightly oil and season with salt and pepper.<\/li>\n<li>Cook for about 20 minutes, or until the squash seeds become golden brown.<\/li>\n<\/ol>\n<p>A Final Tip<br \/>\nThe butternut squash soup will keep in your fridge for five days.<br \/>\nIf you have leftovers, consider freezing them as soup cubes. I personally love this hack so that I don&#8217;t get bored of eating the same meal back to back. When frozen, the squash soup will keep for six months.<\/p>\n<\/div>\n\t\n\t\n\n\t<div itemprop=\"author\" itemscope  itemtype=\"https:\/\/schema.org\/Person\" >\n\t\t<meta itemprop=\"name\" content=\"Miriam Jacobson\">\n\t\t  \t\t\t<meta itemprop=\"jobTitle\" content=\"Registered Dietitian, Certified Nutrition Specialist\">\n\t\t\t<\/div>\n\t<meta itemprop=\"datePublished\" content=\"2020-11-12T00:04:48+00:00\">\n\n\t<meta itemprop=\"keywords\" content=\"Food,Recipes,Fiber,Plant based,Vegan,winter\">\n\t\t<div itemprop=\"aggregateRating\" itemscope itemtype=\"https:\/\/schema.org\/AggregateRating\">\n\t\t<meta itemprop=\"ratingValue\" content=\"5\">\n\t\t<meta itemprop=\"reviewCount\" content=\"1\">\n\t<\/div>\n\t<\/div>\n\n<div  class=\"products-block -mx-4 md:mx-0 my-10\">\n\t\t\t\t<a href=\"https:\/\/www.humnutrition.com\/product\/22\/b12-turbo\" class=\"text-xs text-dark hover:!text-dark flex items-center border border-light rounded p-4 group !no-underline mb-4 relative pb-16 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0-.871.562L5.89 4.697l-4.35.663c-.363.053-.665.316-.827.64-.067.397 0 .791.287 1.06l3.157 3.193-.745 4.581a1.01 1.01 0 0 0 .388.978c.3.188.697.25 1.024.072l3.889-2.14 3.888 2.14c.324.178.721.116 1.021-.072a1.01 1.01 0 0 0 .391-.978z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t4.5\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"pt-1 sm:pl-2 text-medium\">\n\t\t\t\t\t\t\t199 Reviews\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"text-base font-semibold mb-1 group-hover:text-primary\">B12 Turbo<\/div>\n\t\t\t\t\t<div class=\"mb-2\">\n\t\t\t\t\t\tenergy support for vegan diets\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"absolute bottom-4 left-4 right-4 sm:bottom-0 sm:left-0 sm:right-0 sm:relative inline-flex justify-center bg-primary group-hover:bg-primary-light text-white rounded py-3 px-12 leading-none text-center\">\n\t\t\t\t\t\t<span class=\"pr-1.5 border-r border-primary-lightest\">$12<\/span><span class=\"pl-1.5\">SHOP NOW<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"self-start\">\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\n\t\t<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Miriam Jacobson, MS, RD, CNS, shares a vegan butternut squash soup recipe that&#8217;ll promote good health and delight your tastebuds all winter long. Like most winter squashes, butternut squash is very healthy for you and a great addition to your winter meal plan. Here&#8217;s how to make vegan butternut squash soup to stay warm and [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":22011,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[819,820],"tags":[878,339,336,277],"coauthors":[],"class_list":["post-21996","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food","category-recipes","tag-fiber","tag-plant-based","tag-vegan","tag-winter"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.2 (Yoast SEO v24.2) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>An RD&#039;s Easy Vegan Butternut Squash Soup Recipe | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"A dietitian shares her go-to vegan butternut squash soup recipe to warm up on winter days. 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