Ladle of Love: How Soup Nurtures Mind, Body, and Soul
Growing up, a bowl of vegetable soup was an integral part of my family’s meals. My grandmother would lovingly prepare a puréed soup from fresh vegetables, which we’d enjoy before the main course. As a child, I didn’t fully grasp the nourishing goodness this tradition provided: a delicious way to consume essential vitamins, promote satiety, and benefit from the fiber-rich vegetables. In retrospect, I can truly appreciate the warmth, comfort, and nutritional value of a well-crafted veggie soup and the lasting impact it had on my well-being.
As an adult, I’m constantly searching for the perfect veggie soup to fulfill my cravings for both nutrition and comfort. In my opinion, an exceptional veggie soup should encompass the following key elements:
- Low-glycemic, nutrient-dense vegetables: Including leafy greens or non-starchy options ensures a lighter, healthier base.
- Starchy vegetables: These provide a creamy texture without the need for dairy, adding depth and richness to the soup.
- Flavor boosters: Roasted garlic and caramelized onions bring an additional layer of savory flavor that truly elevates the soup.
- Quality broth: Opting for broth over water enhances the soup’s overall taste and reduces the need for excess salt.
By thoughtfully combining these components, I can create a veggie soup that not only satisfies my taste buds but also aligns with my dietary goals and preferences.
Golden Glow in a Bowl: Mastering the Art of Butternut Squash Soup
In this week’s recipe, I’m excited to share my all-time favorite soup: the Golden Glow Butternut Squash Soup. While I often prepare this dish during the fall, when butternut squash is at its peak flavor, it’s a delightful choice year-round. The soup’s core elements include:
- 1 butternut squash – The natural starchiness of the squash contributes to a velvety texture, providing a luscious feeling without the added fat.
- ½ head of cauliflower – Not only does cauliflower enhance the soup’s fiber content, but it also lends a creamy texture when blended with the other ingredients.
- 1 small onion, caramelized low and slow – The slow caramelization process imparts a rich, smoky flavor that elevates the overall taste of the soup.
- 1 roasted garlic – This ingredient adds a delightful nutty and buttery undertone to the soup.
- Vegetable broth (low sodium) – I opt for a low-sodium variety to control the saltiness, as bouillon cubes can often be high in sodium.
The secret to this soup lies in roasting the vegetables. This method not only adds a delightful caramelized texture, but also imparts a rich depth of flavor that boiling alone cannot achieve. While boiling the vegetables is a viable alternative, caramelization enhances the taste without adding extra calories. Though the initial preparation may take some time, roasting the vegetables is actually quite simple and requires minimal effort.
For a velvety-smooth soup, consider using a high-performance blender with a soup setting. This setting efficiently blends the cooked vegetables, eliminating the need to strain out any remaining pulp from cruciferous vegetables, and ensuring a creamy, luxurious texture.
Golden Glow Butternut Squash Soup
Equipment
- 1 Vitamix blender
- 1 Cookie Sheet
Ingredients
- .5 small cauliflower
- 1 small sweet potato
- 1 small butternut squash roasted in the oven is the best
- 1 tsp avocado oil
- .25 small sweet onion
- 1 head garlic roasted
- 1 pinch coarse sea salt
- 940 mls vegetable broth low sodium
Instructions
- Preheat oven to 380F (190C) to roast the vegetbles
- Peel and roughly chop onion, butternut squash, sweet potato, cauliflower into small bite size pieces.
- Coat veggies and chopped onion with half of the avocado oil and add a salt to taste.
- Cut top of garlic, spritz top with the other half of avocado oil and wrap with aluminum foil and place in the center of the veggies.
- Roast veggies and onion on a cookie sheet for 40-50 min at 380 degrees fahrenheit until they are nice and caramelized.
- Add broth to vitamix and then veggies and blend on the soup function of the blender. Blend until velvety smooth. If you don't have a vitamix, you can heat the broth in a large sauce pan/pot, then add veggies and blend soup with a hand mixer until smooth.
- Pour soup into a bowl and add a pinch of sea salt to taste. Garnish with a drizzle of non-fat greek yogurt or cashew cream if desired.
- Serve with a grilled cheese sandwich on sourdough bread. A sharp cheddar (vegan or non-vegan cheese) and some caramelized onions can really hit the spot.
The Finishing Touch: Nutritious Toppings for a Soup-er Satisfying Meal
When envisioning butternut squash soup, I can’t help but imagine a dollop of something creamy adorning the surface. This mental association likely stems from visuals featuring a swirl of crème fraîche, a popular choice for adding richness to soups. However, in an effort to replicate that creamy texture while minimizing fat content, I’ve discovered several alternative ingredients that lend a similar feel:
- Cashew cream – This plant-based alternative to crème fraîche offers a similar creamy texture. To make cashew cream, soak cashews in hot water, then blend with your preferred spices. It’s a versatile topping that my husband particularly enjoys on nachos and tacos.
- Low-fat plain Greek yogurt – With its low sugar and fat content, along with high protein, Greek yogurt serves as a healthier substitute for full-fat sour cream. Mixing in herbs and spices can elevate the flavor, creating a creamy, tangy dollop for your soup.
- Goat cheese – Melting goat cheese provides a creamy texture reminiscent of Greek yogurt. By melting 15-30 ml of goat cheese, you can achieve that desired creaminess without the cheese’s tangy flavor overpowering your dish.
The Sidekick Showcase: Tasty Accompaniments for a Soup-er Star Meal
You might be thinking that a classic grilled cheese sandwich would be an excellent companion to this soup, and you’re not wrong. However, when I prepare butternut squash soup, I prefer a more rustic accompaniment. A mini ciabatta topped with grilled eggplant, zucchini, and bell peppers, along with a touch of goat cheese or grilled halloumi and dijon or honey mustard, perfectly complements the flavors and creates a satisfying meal, especially on a crisp fall afternoon.
Wrapping Up: A Warm and Cozy End with Butternut Squash Soup
Crafting homemade soup is much less daunting than it might initially seem. In my 20s and 30s, I was intimidated by the process and often turned to my mother and grandmother for help when cravings struck. However, as I began experimenting in the kitchen with various vegetables, herbs, and spices, I discovered a world of flavor and nutritional benefits.
This butternut squash soup recipe offers an abundance of vitamins and minerals, contains antioxidants, supports the immune system, aids digestion, and caters to those following dairy-free, vegan, and gluten-free diets, ensuring everyone can enjoy it. Whether you choose to recreate this recipe or incorporate some of its ingredients into your own soup creations, I hope you savor the flavors and discover new culinary delights.
