Here it is, soup season. Even though I personally feel that all seasons are soup seasons; autumn really is when soup shines. This soup checks all the boxes in my opinion. It's full of nutrients, it uses the whole squash (which eliminates waste), it will fill you up and keep you full longer, and it is so incredibly tasty. I enjoyed adding the beans to this recipe because it created different layers of texture, whether you blend them in or leave them whole, it's a fun "choose your own adventure" addition that provides more protein. There is also something very primal and satisfying about using the entire squash. Mother Nature gave us this amazing vegetable (although it is botanically classified as a fruit), and it makes me happy to use it all.
Butternut squash and its skin are crammed full of vitamins A and C. We all know that vitamin A is good for our vision, specifically helping night vision, but do you know that it also helps your liver and your immune system? Vitamin A gives us a powerful defense against illness and infection which is vital in this current pandemic climate. Vitamin C is necessary for repairing body tissues, helping the body to absorb iron, and for a healthy functioning immune system. The butternut squash seeds are also packed with good stuff. Fiber, protein, calcium, and iron are just a few of the nutrients found in these little guys. Fiber helps by clearing out the digestive tract which allows your body to absorb the vitamins and minerals it needs. Protein helps you sustain and build muscle. Calcium helps your muscles function properly and contributes to maintaining stronger bones and teeth. Iron helps toward eliminating fatigue and is a good mineral for boosting the immune system. Butternut squash is a powerhouse of health - all for your benefit!!
Butternut Squash & White Bean Soup
**This makes A LOT of soup. Get your storage containers ready and freeze it to have as an easy warm up meal for the coming winter months.**
-Vegan
-Gluten Free
-Sugar Free
-Oil Free
3 butternut squash
1 large yellow onion
4 cloves of garlic
3 400g (15 oz) cans of white beans of choice (cannellini, butter, navy, haricot...)
1 bay leaf
1/2 tsp dried thyme
2 tsp dried sage
2 tsp salt (or to taste)
black pepper to taste
2 tsp olive oil (leave out for oil free option)
3 litres (12 cups) vegetable stock
Optional: 1-2 Tbsp vegan butter
Greaseproof paper (if making this without oil)
Preheat the oven to 180 celsius (350 fahrenheit)
Cut the stems and ends off each squash. Cut each squash in half (if using the seeds, leave them in, if not, scoop them out). Lightly oil the cut sides and place the cut sides down on the baking sheet (without grease proof paper). If you are choosing the oil free option, line a baking sheet with greaseproof paper and place the cut sides down on it. Cover and seal completely with aluminum foil and put in the oven for 60-90 minutes. The time it takes to cook will depend on the size of the squash. You can tell if it is done by pushing down on the skin with your fingers to see if it has softened. Leave to cool slightly.
While the squash is cooking you can prepare the other ingredients.
Drain and rinse the beans.
Roughly peel and chop the onion.
Roughly peel and chop the garlic.
In a very large stock pot, heat the oil (or use water for oil free option) on low/medium setting and slowly sauté the onion and garlic. This will take between 5-10 minutes.
Once the onion is soft, add the thyme, sage, and bay leaf. Cook for 2-3 minutes until fragrant.
Add the vegetable stock to the pot.
You have a choice when adding the baked squash to the pot: You can scoop the flesh out of the skin and use just that, or you can put the entire squash in: skin, seeds, and flesh. Once you've added the squash you have two options for finishing the soup.
Option 1:
Add the beans, heat and simmer on low for 15 minutes. If you have used the seeds of the squash, you will need to simmer the soup for 25-30 minutes to really make sure those seeds break down. Using a hand blender, blitz the soup until smooth and creamy. If you have used the seeds, blend extra. To make it a bit more rich and decadent, add 1-2 Tbsp of vegan butter while blending. You may need to add more water or stock to reach the desired consistency. Add salt and pepper to your taste.
Option 2:
Heat and simmer on low for 15 minutes. If you have used the seeds of the squash, you will need to simmer the soup for 25-30 minutes to really make sure those seeds break down. Using a hand blender, blitz the soup until smooth and creamy. If you have used the seeds, blend extra. To make it a bit more rich and decadent, add 1-2 Tbsp of vegan butter while blending. You may need to add more water or stock to reach the desired consistency. Add the beans and put back on the stove to simmer for 5 minutes. Add salt and pepper to your taste.
Serve with slices of sourdough toast. The natural ferment of sourdough helps keep your gut microbiome healthy.
As always, add and subtract ingredients or seasonings to your taste. Make it your own.
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