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Vegan Butternut Squash Soup

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Bright autumn dairy-free butternut squash soup is simple and inexpensive to prepare. Not only is butternut squash beautiful and vibrant, but also has a thick and creamy flesh which is perfect for using in soups, dips, salads, and more. Butternut squash is one of many plant-based foods high in beta-carotene which is converted in the body to vitamin A, which is a powerful antioxidant. This is where food is medicine, consuming nutrient-dense foods high in antioxidants that our bodies need for healthy immune function. Vitamin A helps with immune function, anti-cancer properties, cardiovascular benefits, protects against inflammation and helps our vision and eyesight stay healthy.

Butternut squash benefits: One cup of cooked, cubed butternut squash contains:

  • 82 calories

  • 1.8 grams (g) of protein

  • 0.18 g of fat

  • 21.50 g of carbohydrate, including 4 g of sugar and 6.6 grams of dietary fiber

Also provides:

  • 84 milligrams of calcium

  • 1.23 mg of iron

  • 582 mg of potassium

  • 59 mg of magnesium

  • 55 mg of phosphorus

  • 31 milligrams of vitamin C

  • 1144 micrograms (mcg) of vitamin A

The recommended daily allowance of vitamin A is 900 mcg for men and 700 mcg for women. For vitamin C is it 90 mg for men and 75 mg for women.

Butternut squash is also a good source of vitamin E, thiamin, niacin, vitamin B-6, folate, pantothenic acid, and manganese.

FUN FACTS:

  • Butternut squashes (and most orange squashes) are loaded with vitamin A. A single cup provides more vitamin A than most people need in a day (457% of the daily value, to be exact).

  • Butternut squashes and melons are related. Did you know that butternut squashes are related to melons like honeydew and watermelon?

  • The best butternut squash for storing (then eating!) will generally feel heavy for its size and have firm skin without dullness, blemishes, or soft spots.

THE RECIPE:

By: Carol Aguirre MS, RD/LDN

Total time: 60 mins

Prep: 10 mins

Cook: 50 mins

Yield: 6 servings

Ingredients:

  • 2 tablespoon olive oil

  • 4 large garlic cloves (chopped)

  • 1 cup yellow onion (chopped)

  • 3 celery stalks (chopped)

  • 3 large carrots (finely chopped)

  • 6 cups chopped butternut squash (1-inch cubes)

  • 4 cups vegetable stock ( I used 2 vegetable bolluanes)

  • 1 cup plain unsweetened soy milk (plus more if desired)

  • Salt (to taste)

  • Pepper (to taste)

DIRECTIONS:

  1. Gather the ingredients.

2. In a large pan over medium heat, heat the olive oil and saute the garlic, onions, and celery, stirring often, until soft and fragrant, about 15 minutes. Add to the vegetable broth in a large stock-pan.

2. In a large pan over medium heat, heat the olive oil and saute the garlic, onions, and celery, stirring often, until soft and fragrant, about 15 minutes. Add to the vegetable broth in a large stock-pan.

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3. Add the carrots, butternut squash, almond milk, to the vegetable stock. Bring to a boil, then reduce the heat to low and simmer until all of the vegetables are tender, about 30 to 40 minutes.

4. Working in batches, transfer the soup to a blender and process until smooth. Return the soup to the pot.

4. Working in batches, transfer the soup to a blender and process until smooth. Return the soup to the pot.

5. Serve Hot. Enjoy!

5. Serve Hot. Enjoy!

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