Creamy Vegan Butternut Squash Soup

by Ron & Lisa Beres on November 14, 2011 · 6 comments

Creamy Vegan Butternut Squash Soup

Fall is definitely in the air and Thanksgiving will be here before we know it. Whether you are vegan, vegetarian, pescatarian, a raw foodist -or – none of the above, we are sure you’ll fall in love with this vegan recipe for a soothing holiday time treat. We consulted Karen Graham, R.D. of Smart Nutrition for her savory recipe for a butternut squash soup that is both fast and affordable to prepare and above all – healthy to eat!

Creamy Vegan Butternut Squash Soup

• 1 Butternut squash (peeled and cubed)
• 1 Onion (large & chopped)
• 2 Carrots (chopped)
• 2 cups Vegetable broth
• 1 can Coconut milk
• Salt
• Pepper powder
• 2 tbsp Olive oil

1.) Heat olive oil in a pressure cooker.*
2.) Sauté the onions until they turns translucent.
3.) Add the chopped carrots, cubed butternut squash and cook for several minutes.
4.) Now add the vegetable broth and salt.
5.) Cover the cooker with lid; put the weight on and cook up to three whistles.
6.) Once the steam is released, add the coconut milk & pepper powder.
7.) Blend the cooked veggies with a hand blender to form a smooth paste.
8.) Garnish with your choice of minced cilantro, toasted walnuts or a dash of thyme.

Slow down.

A house is not a home unless it contains food and fire for the mind
as well as the body.
~Benjamin Franklin


*If you have not used or are not familiar with a pressure cooker (I wasn’t either), don’t be discouraged. Karen informed us that it is a very useful tool in the kitchen. Many people are a bit scared at first to use one, but the benefits of it cutting down on the cooking time are priceless. For example, lentils cook in minutes, whereas they normally can take 30-40 minutes. Plus, the food stays really moist. Oh yeah, another bonus is they are very affordable!

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{ 4 comments… read them below or add one }

Karen Carter November 16, 2011 at 12:46 pm

Pressure cookers are time savers! It’s a great kitchen tool that for some reason hs been forgotten…
If you like steamed artichokes but do not want to wait an hour for them to steam, a quick 15 minute trip in the pressure cooker and they are ready to go and TASTE GREAT!


Lisa & Ron November 16, 2011 at 1:14 pm

Hi Karen,
Thanks for your feedback! The pressure cooker concept is new to us so we are thrilled to hear such positive feedback from both of the ‘Karen’s.’ After some research, we discovered the older, poorly manufactured pressure cookers were not constructed properly; resulting in explosions (hence, the term ‘in a pressure cooker’). Beware of old versions found at garage sales, in attics or hand-me-downs as these can be dangerous. However, this is not the case with modern day versions. Also, we would advise using the stainless steel varieties versus aluminum and avoiding any non-stick surfaces that may contain PFC’s.
Thanks for the steamed artichoke tip (a personal favorite)! Mmmmmmmmmmm


Brenda November 27, 2011 at 10:10 pm

Butternut squash varies in size. How many cups of cut up squash was used in this recipe? Thanks! I look forward to trying out this recipe. =)


Lisa & Ron November 28, 2011 at 1:05 pm

Hi Brenda!

Great question. We consulted with Karen for the answer to this question and she said, “The amount of cups would depend on how big or small you cut the cubes. So, If you have a 1.5 pound butternut squash, it will yield approximately 4 cups of 1/2 inch cubed squash. There is no need to be precise with this recipe. You can use a squash that is 1.5 to 2 pounds. I hope that helps!”

Let us know how yours turns out! We look forward to hearing back from you :)


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