Soothing Butternut Squash Carrot Coconut Soup

As the weather around us begins to transition away from autumn and toward the winter season, our bodies too are also in a state of transition. As the temperature continues to drop, we may begin to crave more warming, nourishing, cozy elements which we can access through the foods that we choose to consume.

At this time of year we can look to seasonal, local produce from the fall harvest to nourish and sustain us. These vegetables and starches are heavy, nutrient dense and when cooked, warming by temperature and nature. Combine these whole foods along with heating herbs and spices, nut or seed butters, creamy plant milks and warming oils which contain healthy fats. All of these elements combined work to nourish and warm the body and mind from the inside out.

This particular soup recipe includes warming spices like cinnamon, ginger and black pepper which act to ignite the internal digestive fire, increase and improve blood circulation, and quite literally heat the body from the inside out.

If you do not have access to coconut milk, this soup can be blended with purified water, additional vegetable stock or any other nut or seed milk of choice to remain dairy-free.

If following an oil-free lifestyle, simply omit the coconut oil and saute the ingredients in water or vegetable stock and add more water 1 tbsp at a time as needed during the saute-ing process.

The butternut squash, carrot and cinnamon powder add naturally sweet elements but if you’d like to incorporate further sweetness for depth of flavor, an unrefined sugar such as coconut palm sugar, honey or maple syrup will do nicely.

This soup is extremely versatile. In the future, feel free to play around and substitute the soup with different herbs and spices to change up the flavor profile. Different variations include but are not limited to adding fresh or dried herbs such as sage, thyme and spices like fresh turmeric, curry powder, smoked paprika, chipotle or cayenne. Listen to what your body is craving at the moment, experiment and have fun!

The carrot and squash can always be substituted with various autumn produce such as kabocha squash, another pumpkin variety or sweet potato.

You can even save the seeds from the butternut squash, toss them in a little bit of oil, salt, pepper and any other spice of choice, and bake in the oven until golden and toasted or if you have your own garden space, save the seeds for planting.

Garnish the soup with different toasted nuts or seeds of choice, seasonal greens, drizzles and your favorite dairy-free creamer or yogurt. The possibilities are endless.

Pureed Butternut Squash Carrot Coconut Soup 

2 ways: Roasted or 1 Pot + High Speed Blender

Roasted Ingredients

• 2 - 4 tbsp coconut oil
• 1 clove of garlic, rough chop, optional
• 1 yellow onion, rough chop
• 1 tbsp fresh ginger, rough chop, optional
• 1 small butternut squash, peeled, cubed
• 1 cup carrot, peeled, cubed
• 1 tbsp chickpea miso, optional
• 2.5 dl water or vegetable stock
• 1 can of coconut milk
• ¼ tsp cinnamon powder, optional
• 1 tsp sea salt
• ⅛ tsp black pepper powder

Directions to Roast

1. Preheat the oven to 220 degrees Celsius and line a large baking sheet with wax or parchment paper.
2. Add 2 tbsp of coconut oil to a large mixing bowl. Whisk in the cinnamon powder, salt and black pepper to combine.
3. Add the chopped vegetables to the mixing bowl; garlic, ginger, onion, carrot, and butternut squash (may need to do this in several batches depending on the size of the bowl, add more oil as needed) and toss the vegetables to coat evenly.
4. Transfer vegetables to the lined baking sheet and roast in the oven until tender and fragrant. Check the vegetables after 30 minutes but roast for approximately 45 - 60 minutes total, until carrot and butternut squash flesh is tender to touch with a fork.
5. In batches, transfer roasted vegetables along with chickpea miso, vegetable stock and coconut milk to a high speed blender.
6. Blend on high until extremely creamy consistency is achieved.
7. Have a large soup pot ready and transfer batches of the blended soup to the soup pot on the stove top.
8. Once soup has been pureed, heat soup until it reaches a gentle simmer on low-medium heat.
9. Taste test and add more salt as desired. Salt always amplifies the flavors.
10. Serve with fresh greens, sprouts, nuts or seeds of choice or even a dollop of coconut yogurt. 

Stovetop Ingredients

• 2 - 4 tbsp coconut oil
• 1 clove of garlic, minced, optional
• 1 yellow onion, diced
• 1 tbsp fresh ginger, minced, optional
• 1 small butternut squash, peeled, cubed
• 1 cup carrot, peeled, cubed
• 1 tbsp chickpea miso, optional
• 2.5 dl water or vegetable stock
• 1 can of coconut milk
• ¼ tsp cinnamon powder, optional
• 1 tsp sea salt
• ⅛ tsp black pepper powder

Stovetop Directions

1. In a large soup pot, add 2 tbsp of coconut oil along with the onion, garlic and ginger. Saute on low-medium heat until the onion appears translucent. Stir frequently.
2. Once translucent, add the cinnamon powder to coat. Add more coconut oil as needed.
3. Add carrot and butternut squash and stir to coat for a few minutes.
4. Add vegetable stock and allow soup to reach a low boil.
5. Reduce heat to a low simmer and allow soup to gently cook until carrot and butternut squash flesh is tender to touch with a fork.
6. Add in the coconut milk and chickpea miso to incorporate.
7. Remove from heat and in small batches, transfer soup to a high speed blender and very carefully, blend on high until a creamy pureed consistency is achieved.
8. Return batches to a soup pot on the stove.
9. Once pureed, reheat the soup on low-medium heat as needed.
9. Taste test and add more salt as desired. Salt always amplifies the flavors.
10. Serve with fresh greens, sprouts, nuts or seeds of choice or even a dollop of coconut yogurt.

Enjoy!

Love,

Inika Superfoods