The crux of my entire food philosophy can be summarized in the simple ingredients of this soup - I believe in food that makes you feel good, meaning it doesn’t just taste good and it isn’t just good for you but its both - tasty and healthy, nourishing and delicious. I believe in food that incorporates a wide variety of micronutrients (which you get from eating a ton of different whole-plant-foods) while offering a balanced ratio of macronutrients (fats, carbs and proteins). I believe in food that is seasonal and (at least somewhat) locally sourced. I believe in food that is easy, accessible and quick to make. I believe in food that brings people joy and is happily shared. I could go on, but for now, let me just say - I BELIEVE in this soup! Is that a crazy thing to say? Why don’t you give it a try and see if I’ve made a believer out of you!
If you couldn’t tell already this is the quintessential creamy fall soup - but my version is fortified with extra good for you ingredients to get you glowing in this season of change. Sweet, savory, creamy and smooth with a hint of spice and extra umami flavor - I think you’ll love the way traditional fall flavors of squash and apple pair with yellow curry and healing spices.
I don’t know about you, but I basically live off stuff like this during this time of year - warm, healing, gut-loving goodness that couldn’t be more delicious. I’ve added some extra special stuff to this particular recipe to give it a truly deep and complex flavor with a wide variety of health benefits (scroll below for the breakdown).
The best part? This soup comes together in under 30 minutes with minimal prep. It’s also super affordable to make and a total crowd pleaser!
Here’s a few of the stars in this recipe and a little insight into what they do for your body:
Butternut Squash - high in fiber and full of B vitamins, great for immunity and heart health
Apple - again, high in fiber and full of natural sweetness
Miso - a fermented food, just like sauerkraut and kombucha, which means its amazing for your gut. This soybean paste can be found in most regular grocery stores now and adds a level of umami not easily attained in plant-based cooking - it’s flavor is super savory, salty and almost cheesy
Ginger - ginger is an all star digestive aid but it’s tummy-taming benefits are matched by the wonderfully spicy and floral flavor it gives this soup
Turmeric - get glowy with turmeric! This deep yellow cousin to ginger is great for your skin, a powerful antioxidant, and it also happens to be an anti-inflammatory aid - the perfect thing to work into your dishes before the winter season (read: dull skin and colds all around).
Cinnamon - balances blood sugar
Serves: 4-6 people • Prep Time: 10 min • Cook Time: 20 min
Roughly 8 cups butternut squash or sweet potato (I used an even combo of the two), peeled and cubed
1.5 16 oz. cans coconut milk (I used a “lite” variety but full fat will be even creamier)
2-3 cups low sodium veggie stock
1 small apple (any variety), peeled and cubed
1 medium onion, diced
1/4 cup dehydrated mushrooms *TOTALLY optional but so worth it
2 tsp. good quality yellow curry powder
2” knob peeled ginger
1 tsp. fresh or ground turmeric
1/2 tsp. smoked paprika, nutmeg, and cinnamon *optional
2 tsp. white miso paste *optional
Salt and pepper to taste
raw or toasted pepitas a.k.a pumpkin seeds
a drizzle of reserved coconut milk OR plain/unsweetened cashew yogurt
chives or green onion
Peel and then chop your butternut squash into roughly even pieces (or can buy it pre-chopped in the store for ease). Peel and chop your onion.
Toss your squash and aromatics in a large pot with 1.5 cans coconut milk, vegetable stock, dried mushies, ginger, turmeric and all the spices and allow to come to a simmer. The liquids should cover the veg about half way - later on you can always add more if you like a thinner soup. Simmer on medium heat until the squash is quite tender - apx. 10-15 minutes.
Once cooked, turn off the stove and carefully transfer the contents of the pot to a high speed blender and blend until fully smooth and creamy -depending on the size of your blender, you may have to work in batches. Make sure to taste for flavor and consistency here - you can add more seasoning or more liquid if you wish.
NOTE: ALWAYS be very careful to remove your blenders top vent and cover with a kitchen towel when working with HOT liquids otherwise molten hot the contents may explode. If you use a nutri-bullet or other “top down” type of blender, wait until your soup has come to nearly room temp to do this step and then re-heat. Alternatively, you can use an immersion blender right in the pot, but I find I get the creamiest, smoothest result with my Vitamix.
Once blended, immediately transfer to serving bowls and garnish with the suggestions above or your own selections - croutons, vegan grilled cheese or a fresh autumn salad would be a delicious accompaniment.
Keeps well in the fridge for about a week, reheats wonderfully.
LOVE THROUGH FOOD, LIVECLEAN KITCHEN