Healthy Butternut Squash Pumpkin Soup (WFPB, No Oil, No Dairy)
This healthy butternut squash pumpkin soup is a great go-to recipe any time of the year. You will never notice this soup is made with no oil, no dairy, is nutrient-dense, high in fiber, and low in sugar.
Post Date: September 26, 2023
Posted by: Donna SpencerThis post may contain affiliate links. Read my full disclosure here.
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 no dairy and made the WFPB way.
With autumn in the air, you might want to try these other PLANTifull Fare WFPB soups too: Tuscan Healthy Tomato Basil Bisque or Corn Potato Chowder Dairy and Oil Free.
We usually think of soups for the fall or winter. I challenge you to save this recipe and consider serving it chilled along with a salad for a refreshing summer lunch or dinner!
Grocery List
Produce
Apple
Butternut Squash
Carrot
Onion
Pumpkin Puree
Shallot
Pantry
Agave
Garlic Granules
Ground Celery Seed
Ground Mustard
Ground Pepper
Nutmeg
Thyme
Vegetable Stock
Misc
Salt
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)
Equipment
- Stock Pot
- High speed Blender
Ingredients
- 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
AFFILIATE DISCLOSURE
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