HEALTHDr. Igor's Vegan Winter Squash and Hemp Heart Soup Recipe
Dr. Igor’s Vegan Winter Squash and Hemp Heart Soup Recipe
Jan. 21 2021, Updated 5:29 p.m. ET
Total: 40 minutes
Prep Time: 10 minutes
Cook Time: 30-35 minutes
Makes: 4 servings
Allergens: tree nuts
Squash is so common but most of the time overlooked. Don't be afraid to try this cheap vegetable and purchase yourself some especially when they are in season. Kabocha squash is a Japanese variant that is green on the outside and its flesh is inherently sweet and tastes like hazelnuts. Butternut squash is softer in texture and has a brown sugar, vanilla-like flavor.
Roasting amplifies the flavor profiles of both squashes and then when simmered in a coconut, ginger and cinnamon flavored broth, creates a perfectly balanced soup.
Squash is a great source of healthy carbohydrates, has moderate protein, is high in fiber, extremely dense in vitamins A and C, and is a great source of many healthy antioxidants. Enjoy the unique sweet flavor of squash as well as all of its health benefits in this creamy and comforting soup recipe.
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Ingredients
- ½ small sized kabocha squash, peeled and diced
- 1 large sized butternut squash, peeled and diced
- 1 large carrot, peeled and diced
- 1 tablespoon of olive oil
- 1 tablespoon of hemp oil
- ½ white onion, peeled and diced
- 1 thumb sized piece of ginger, peeled and minced
- 3 cloves of garlic, minced
- ¼ cup of hemp hearts
- 1 cup of coconut cream
- 1 cup of vegetable stock
- 1 tablespoon of lemon juice (or ½ a lemon)
- ⅛ teaspoon of ground cinnamon
- 1 teaspoon of salt
- ½ teaspoon of black pepper
Steps
1.) Gather all your ingredients and preheat an oven to 400°F.
2.) Peel and remove any seeds from your squash and dice into 1 inch pieces. Peel the carrot and cut into 1 inch chunks. In a bowl, toss the cut veggies with olive oil and season with salt and pepper. Place them on a baking tray lined with parchment paper and roast them for 25 minutes or until they are golden brown.
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3.) Start your soup base by sautéing the onions, garlic and ginger in a medium sized pot with the hemp oil for 5 minutes on medium low heat. Add in the hemp hearts, coconut cream, stock, cinnamon and lemon juice.
4.) Remove the roasted vegetables from the oven, place them in the pot, bring it to a boil then simmer for 10 minutes, covered.
5.) Use a hand blender, a food processor or a stationary blender to purée the soup into a smooth consistency. Taste and season with salt and/or pepper to your liking. Garnish with a dash of coconut cream, a few crunchy chickpeas, a drizzle of olive or hemp oil, and a sprinkle of hemp hearts. Serve!
