Welcome to Healthytarian Living. In today's video I will be sharing with you
how to make a simple creamy butternut squash soup. Butternut squash is part of
the winter squash family and these are wonderful additions to a whole food
plant-based diet, especially through the seasons of fall and winter. This is when
we have all of these wonderful winter squashes readily available and for many
of us, if we live in North America they will also be from local sources. Of
course always try to source organic as much as possible. Winter squashes, such as
butternut squash are a fantastic source of healthy, wholesome carbohydrates,
namely starches as well as some healthy sugars. They are also a wonderful source
of fiber. They are naturally low in fat, however the fact that they do contain is
of course full of beneficial fatty acids, including some omega-3 fatty acids. And
they are also a source of protein. Of course being this beautiful color, they
are rich in various healing and protective phytonutrients, in
antioxidants and offer us a wide array of vitamins and minerals. The tools
needed for this soup include having access to a stove. You will also need
some kind of a pot, in which to steam your butternut squash, as well as to warm
up your soup as needed. You can use a large 5 quart pot or you can do it on a
type of skillet or wide pan, or you can do it in another sized pot. It will all
depend on the size of your butternut squash and the amount of soup you want
to make. You will also need a ladle. You will need some basic utensils, including
a spatula and specifically you will need a large heavy duty knife. In addition, a
measuring cup as well as a cutting board. And one of the most important parts will
be to have access to a high-powered blender. In terms of the ingredients for
this soup, first of course you will need a butternut squash. The size will depend
on how much soup you want to make. I recommend somewhere between a small and
a medium one for two to four to even six servings of soup. An onion is optional
here, a fresh cooking onion of your choice.
It does add extra nutritional and health benefits to the soup, as well as a nice
added flavor. To make your soup creamy you need either raw soaked cashews or
coconut butter. Coconut butter is whole coconut in it's pureed form. Be sure not
to use any extracts or oils for the soup. Next, we will also need some water. And in
terms of the herbs or spices that you will be using for the soup you have a
few options, and as always I encourage you to modify and adapt it to meet your
needs. What ingredients you have on hand and what you would most enjoy. Some great
options for the soup include turmeric. This can be in its dried or fresh form.
Cinnamon, typically in its dried form. you can also use fresh or dried ginger.
Cayenne pepper, black pepper or any other spicy spices. And finally some
unrefined sea salt or Himalayan salt. First, take your pot and fill it with
about two or so inches of water. You want enough to cover the base, but a little
bit more than enough. Next, place your pot on the stove, cover with a lid and begin
heating on high. Take your butternut squash and wash it thoroughly. We are now
ready to start cutting the butternut squash. Do note that winter squashes are
very hard in texture and this actually makes them quite difficult to cut. As
mentioned in the tool section, make sure you have a heavy-duty knife and be extra
careful and cautious with how you are holding your squash and how you are
going to cut it. Always try to cut your butternut squash with the flat ends down.
This will make it safer and easier for you. I recommend cutting the thick base
off first, and then proceeding to cut off any parts of the top, and then sectioning
it down into quarters. Once you have the open seed part, scoop out the seeds into
your compost bowl. Once you finish cutting the butternut squashes, you are
ready to place it into your water. By this time your water should be boiling.
Carefully open the lid, lower the heat down to simmer and start placing your
butternut squash. I recommend skin down. Once you have your
butternut squash in the pot, cover it back up with the lid and you can
continue cooking on low, which is simmer. This will
take about 20 to 25 minutes or you can turn up the heat roughly to medium and
this will take about 15 minutes to steam the butternut squash. Be sure to set your
timer as this will ensure that you don't overcook or undercook your butternut
squash. Now proceed to peel and cut up your onion. To peel the onion, it's
generally a good idea to trim off the ends, then remove the skin and then
simply you need to quarter the onion. Place it on top of the butternut squash
for steaming. Once your timer goes off, carefully open the lid and test your
butternut squash with a fork. The fork should easily go in. Assuming that it is
done, turn off the stove and remove the butternut squash from the hot surface. At
this point you have a few options. You can remove the skin off the butternut
squash, cutting them into smaller pieces and then slicing with a knife along the
edges thinly to just remove the skin surface, or you can simply use them as
they are with the skin intact. This is especially great if you are using an
organic butternut squash. Place all of the butternut squash and the onion, as
well as all of the water from the pot into your blender. Add at this point your
coconut butter or your cashews. For a small to medium butternut squash and
depending on how creamy you'd like your soup, use anywhere from as little as one
quarter cup to half a cup, to even one cup of the coconut butter or your soaked
cashews. When it comes to your salt, you can sprinkle in a small amount or
measure out on a teaspoon about quarter to half a teaspoon of your salt. For this
version of the soup I'm going to be using some cinnamon. For your cinnamon
you can be more liberal, especially if you enjoy the flavor of cinnamon. This
adds some more wonderful antioxidants and phytonutrients, and adds such a
wonderful flavor to the soup. For this version, I'm also going to be using some
dried turmeric powder. With turmeric you have to be a little bit more
conservative, and so usually about quarter to half a teaspoon is all you
need. Now these are going to be the only additions I'm going to be adding to
today's version of the soup to have a nice mild, almost like a
sweeter flavor. However, should you choose to have a spicy tone to it, then by all
means you can use some spicy peppers as well. Finally we need to add our water.
Now depending on the size of your butternut squash and how much water you
had in your pot, you can use as much as 1 to 2 cups of water.
This will also depend on how thick or runny you would like your soup. And so
today I'm going to be adding enough water to pretty much cover all of my
ingredients and that is usually a good consistency. At this time you are ready
to cover your blender and blend all your ingredients on high until a smooth
creamy consistency results. And here is our finished product — a beautiful, bright
yellow-orange butternut squash soup. So creamy, so comforting and so delicious!
From here you have a few choices. You can serve this soup as is, as it will still
be warm enough or even hot enough to be consumed fresh. You can also store any
leftovers by closing the lid back on the pot, allowing it to cool accordingly and
then storing it in the fridge. This soup should last two to three days in the
refrigerator comfortably. Of course in a sealed container and making sure that
you always remove any soup you are eating with clean utensils. I hope you
enjoy making your version and experimenting as well with slightly
different spice combinations, as well as perhaps other winter squashes
that would also be suitable to make this soup.
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