Butternut Squash and Sweet Potato Soup
Filling vegan butternut squash and sweet potato soup, hearty and comforting with an antioxidant punch of spices - ready in under one hour!
Servings: 4
Equipment
- immersion blender or Vitamix
Ingredients
- 1 medium butternut squash ~2lbs/900g, peeled, seeded, and cubed
- 3 large sweet potatoes ~1.5lbs/650g, peeled and cubed
- 1 large onion 200g, diced (~1.5 cups)
- 4 cloves garlic ~15g, minced
- 5 cups vegetable broth alt. chicken broth
- 1 - 13.5 oz. can coconut milk alt. 1 cup cream or half & half for richer flavor
- 2 tablespoons avocado oil alt. other neutral oil
- 1½ teaspoon salt more to taste
- 2 teaspoon dried rosemary
- 1 teaspoon ground ginger alt. 2 teaspoons fresh ginger
- 1 teaspoon sweet paprika optional, for color
- Fresh thyme or sage for garnish optional
Instructions
- Grab a large pot and place it over medium heat. Add the oil and let it warm up before tossing in the diced onion and sautéing, stirring occasionally, until it turns translucent and soft, which should take about 3-5 minutes.
- Now, it's time to add the flavor - stir in the minced garlic, salt, dried rosemary, ground ginger, and paprika (if using). Let these aromatic ingredients cook together for 2-3 minutes, stirring occasionally.
- Next add the cubed butternut squash and sweet potato to the pot, giving them a good stir to ensure they're well-coated with the onion and garlic mixture. Let the veggies cook for about 5 minutes, allowing the onions to caramelize slightly and the outsides of the squash and sweet potato to develop a bit of color.
- Pour in the broth, making sure there's enough to completely cover the vegetables, adding more water if needed. Crank up the heat and bring the mixture to a boil, then lower the heat to a gentle simmer.Pop a lid on your pot and let the soup simmer away for about 20-30 minutes on low or medium-low heat. You'll know it's ready when the squash and sweet potatoes are tender enough to be easily pierced with a fork.
- Once the vegetables are nice and soft, it's time to blend! If you have an immersion blender, you can purée the soup right in the pot until it's silky smooth. If you don't have one, carefully transfer the soup in batches to a blender or Vitamix. Just remember to be extra cautious and vent the mix well when blending hot liquids, or you may find yourself with a small explosion!
- If you used a regular blender, pour the puréed soup back into the pot. Stir in the coconut milk or cream and let the soup cook for a few more minutes, allowing the flavors to meld together. Give it a taste and adjust the seasoning as needed, adding a pinch more salt in needed to suit your preferences. Ladle the hot soup into bowls and garnish with a sprinkle of fresh herbs and an extra drizzle of coconut milk or cream, if desired.
Notes
Making Stock: there are loads of chicken and vegetable stock recipes out there, but most of them have you cooking the ingredients for 8+ hours, which does not keep them low histamine. Look for a low histamine recipe like this one which uses an instant pot and cooks everything in under 90 minutes, if you prefer a homemade broth.
Coconut Milk: if you tend to react badly to canned foods, make sure your coconut milk doesn't contain any preservatives, and consider making your own coconut milk or using pure coconut milk powder and reconstituting it as needed. You can also replace this with a can of coconut cream for a more rich ginger and carrot soup.