Healthy Butternut Squash Pumpkin Soup (WFPB, No Oil, No Dairy)

Add-Ins and Substitutions

You can try sugar substitutes like monk fruit and stevia. I personally just don’t like them. I have not tested this recipe with sugar substitutes. I have used honey and maple syrup with great success. You can also adding a second apple or even a very ripe pear to sweeten things up!

Storing

Store in an airtight container in the refrigerator for up to 5 days.

Nutrition 411

It’s a great hydrator with one serving of butternut squash being roughly 87% water, which can help keep you hydrated. It’s good for your immunity. Like other orange-colored fruits and vegetables, butternut squash is full of beta-carotene and alpha-carotene. Your body converts them to vitamin A, which is important for your immune system. It’s excellent for your eyes. Butternut squash has lutein and zeaxanthin, often found in yellow fruits and vegetables as well as eggs. Along with beta-carotene and vitamin A, these protect your eyes from ultraviolet rays. It’s a good source of fiber. Foods high in dietary fiber can help keep your weight in balance and lower your cancer risk. Research shows that butternut squash can help reduce your risk of colorectal cancer, in particular. (Trusted source.)

Pumpkins are loaded with many nutrients, including fiber, vitamins, minerals, and antioxidants. Pumpkin gives you a big dose of beta carotene, which is converted into vitamin A to help your body fight infections. The antioxidants found in pumpkin are important for skin health too. These include beta carotene and vitamins C and E. Also, pumpkin contains potassium which may help reduce high blood pressure levels (Trusted Source). In addition, its fiber may help lower blood cholesterol levels by binding with the cholesterol in the foods you eat and preventing its absorption. (Trusted source.)

Healthy Pumpkin Butternut Squash Soup (WFPB, No Oil, No Dairy)

Donna Spencer

There is nothing more comforting than a bowl of Pumpkin Butternut Squash Soup on a fall day. This is a great make ahead soup to be reheated at the end of spending the day picking apples and searching for the perfect pumpkins. No guilt here as there is not dairy and made the WFPB way.

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Prep Time 10 minutes mins

Cook Time 30 minutes mins

Course Soup

Cuisine American

Servings 8

Calories 75 kcal

Equipment

• Stock Pot
• High speed Blender

Ingredients

  

1x2x3x

• 1½ cups Onion 1 medium, rough chop
• 2 cups Butternut Squash peeled, rough chop
• 1 cup Apple 1 medium, rough chop
• 1½ cups Carrots 2 medium, rough chop
• ¼ cup Shallot
• 4 sprigs Thyme or 1/2 teaspoon dried thyme
• 1½ teaspoons nutmeg
• 1 teaspoon ground mustard
• 1 teaspoon salt
• ½ teaspoon garlic granules
• ½ teaspoon ground pepper
• ¼ teaspoon ground celery seed
• 2 tablespoons Agave
• 3 cups water
• 1 32 oz Vegetable Stock
• 1 15 oz Pumpkin Puree can

Instructions

 

• Peel and rough chop, in somewhat similar sizes, the vegetables: onion, butternut squash, apple, carrots, shallots.
• Sauté veggies in a stock pot with no oil (can use cooking spray if desired, but not necessary) over medium heat until softened.
• Add stock, agave, and spices/herbs to vegetables. Simmer until they are cooked through.
• Turn off heat and add pumpkin puree. Let cool slightly and remove the thyme sprigs before proceeding.
• Working in small batches (2-3 ladles at a time) puree the vegetables and broth until smooth using a high speed blender.
• Return pureed soup to another stock pot. When completed, taste for seasoning adjustments to your taste. Reheat to serve. Ganish with a few toasted pumpkin seeds or croutons.

Notes

Nutrition

Calories: 75kcal

Keyword apple, butternut squash, Dairy Free, gluten free, No Oil, Oil Free, onion, pumpkin, Vegan, WFPB