Updated: Oct 31
Fall in Love with my Autumn Squash Soup: Perfect for Any Variety of Squash! This delicious vegan soup is extra creamy and so easy to make. And hey, don't toss out those seeds! In the spirit of no waste and sustainable living, set them aside to roast. They make a tasty garnish for any autumn soup or serve on their own as a crunchy, wholesome snack.
Hey Veginners! As the leaves turn golden and the air gets that unmistakable crisp chill, there's no better time to experiment with some hearty soups. And what's the star ingredient of the season? Squash! From the buttery butternut, the versatile acorn, the delightful delicata, the stringy spaghetti squash, to the iconic pumpkin and the deep-flavored Hubbard – there's such a bounty to choose from. Each brings its unique flavor and texture to the table. Today, I'm sharing a special soup recipe that can be tailored to any of these squashes, but I've chosen the Hubbard for a unique twist.
Autumn Squash Soup Recipe
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
1 medium-sized squash (I used Hubbard), about 4-5 lbs, peeled, seeded, and cut into 1-inch chunks
2 tablespoons olive oil
1 large onion, diced
2-3 cloves garlic, minced
1 teaspoon fresh ginger, grated
4 cups vegetable broth
1 cup coconut milk (reserve a few tablespoons for garnish)
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
Salt and pepper to taste
Optional: roasted pumpkin seeds for garnish
Optional: a drizzle of maple syrup for sweetness
Sauté Onions & Garlic: In a large pot over medium heat, warm olive oil. Sauté onion until translucent (4-5 minutes). Add garlic and ginger; cook 1-2 minutes more.
Squash & Broth: Add squash and broth, ensuring squash is covered. Add more broth if necessary.
Simmer: Bring to a boil, then reduce and simmer, covered, for 20-25 minutes or until squash is tender.
Blend: Use an immersion blender or in batches with a stand blender, blend until creamy.
Season & Finish: Return soup to pot; add most of the coconut milk (save some for garnish), cinnamon, and nutmeg. Heat for 5 more minutes. Season with salt and pepper.
Serve: Pour soup into bowls. Drizzle some maple syrup and the reserved coconut milk over the soup in a swirling pattern for a beautiful garnish. Top with roasted pumpkin seeds.
Estimated Nutritional Information (per serving, based on 6 servings):
Calories: 150-170 kcal
Total Fat: 9-11g
Saturated Fat: 6-7g (mostly from coconut milk)
Trans Fat: 0g
Monounsaturated & Polyunsaturated Fat: 2-3g
Total Carbohydrates: 20-22g
Dietary Fiber: 3-4g
Cholesterol: 0mg (It's vegan!)
Sodium: 500mg (mainly from the vegetable broth, can vary based on the sodium content of the broth used)
Vitamin A: 150-200% DV (mostly from the squash)
Vitamin C: 25-35% DV
Calcium: 4-6% DV
Iron: 10-12% DV
Now, let's talk about the squash I chose for this recipe: the Hubbard squash. If you're not familiar with it, the Hubbard stands out with its deep, rich flavor and vibrant orange hue. Often teardrop-shaped and sporting a bumpy exterior, it's a winter squash that's been cherished for centuries.
While it might not be as popular or commonly found as the butternut or acorn, it's a hidden gem in the squash family. Once you taste the sweet, nutty flavor of the Hubbard in this Autumn Squash Soup, you'll be scouring your local farmer's market for more! Remember Veginners, every meal is an adventure, and there's always a new delightful discovery just around the corner. Happy cooking! Love, Cheryl