Menu
Mains and Sides

Warming Anti-Inflammatory Soup

Three glass soup cups of Butternut Squash Soup

updated 10/3/2020

I gave this warming soup an anti-inflammatory “flavor” by adding ingredients commonly known to reduce inflammation, ingredients that also pair well with beta-carotene rich butternut squash and carrots. Healthy and delicious – such a winning combination! The creamed coconut (or coconut cream) makes this recipe tastefully decadent but can be eliminated for a delicious low-fat version. Consider pairing with a garden salad and flatbread for a complete meal. Be prepared for everyone to want two bowls 🙂

Autumn is when butternut squash is being harvested so it should be fresh and plentiful in the markets now.


Method Overview

  • Prepare vegetables
  • Add most of ingredients to pot
  • Simmer for about 20 minutes
  • Puree soup, then add lemon and garnish

Pureeing butternut squash soup with immersion blender.

No Immersion Blender? No Problem.

If you don’t have an immersion blender, you can use a full-size regular blender; however, follow these three steps so you don’t end up with hot soup exploding everywhere.

  • Cool the soup down a bit.
  • Fill the jar no more than halfway.
  • Remove the blender lid’s center insert and hold a kitchen towel over the top.

Now you are ready to blend. Do not try to blend this soup using a bullet blender.

Three glass soup cups of Butternut Squash Soup
Print Recipe
5 from 2 votes

Warming Anti-Inflammatory Soup

This healthy butternut squash soup recipe is filled with warming and anti-inflammatory ingredients.
Course: main course
Cuisine: American
Keyword: corn-free, gluten-free, grain-free, nut-fee, oil-free, plant based, soy-free, vegan, wheat-free, yeast-free
Servings: 8 servings
Calories: 93kcal

Equipment

  • soup pot
  • immersion blender or full-sized regular blender

Ingredients

  • 1 large butternut squash, about 4 pounds, peeled, seeded, and cut into 1-inch cubes
  • 3 medium carrots, cut into 1/4-inch-thick full moons
  • 1 medium sweet red apple, peeled, cored, and diced
  • 1 medium onion, diced
  • 2 Tablespoons peeled and diced fresh ginger root
  • 2 Tablespoons peeled and diced fresh turmeric root, or 2 teaspoons turmeric powder
  • 4 garlic cloves, quartered
  • 1/8 teaspoon freshly ground black pepper
  • 1/4 teaspoon ground nutmeg
  • 1/4 teaspoon sweet or hot paprika
  • 1/2 teaspoon Himalayan sea salt
  • 1/2 teaspoon ground cinnamon
  • 2 ounces (2 Tablespoons) creamed coconut, optional, such as Let's Do Organic brand
  • 1 to 2 Tablespoons freshly squeezed lemon juice
  • Paprika and pumpkin seeds, for garnish

Instructions

  • Put all of the ingredients except for the creamed coconut, lemon juice, and paprika for garnish into a soup pot; add just enough water to cover.
  • When the water starts to boil, reduce the heat and simmer, mostly covered, for 20 minutes or until the squash is fork-tender. Stir occasionally and adjust the heat, if necessary, to keep at a simmer.
  • Add the creamed coconut; it will soften after a few minutes.
  • Remove from the heat and blend well using an immersion blender.
  • Stir in the lemon juice. Taste and add more cinnamon, nutmeg, or salt if desired.
  • Ladle the soup into bowls and lightly sprinkle with paprika and garnish with pumpkin seeds

Notes

The creamed coconut (which comes in a box) can be replaced with 1/4 to 1/2 cup of unsweetened canned coconut cream, such as Native Forest brand.
Garnish with pan-toasted pumpkin seeds if desired.

Nutrition

Calories: 93kcal | Carbohydrates: 20g | Protein: 2g | Fat: 2g | Saturated Fat: 1g | Sodium: 128mg | Potassium: 515mg | Fiber: 4g | Sugar: 6g | Vitamin A: 13830IU | Vitamin C: 25mg | Calcium: 63mg | Iron: 2mg
How can you tell if butternut squash is fully ripe?

It should be hard without soft spots, and should be an even orange color. If it has hints of green then it wasn’t left on the vine to ripen fully.

My husband grows many varieties of winter squash including this heirloom variety, Galeux d’Eysines squash (AKA French warty squash). It’s milder than butternut but is still delicious; I’ve successfully used it in this anti-inflammatory soup recipe. An unusual heirloom variety of squash like this probably won’t be available at the market. Like with many heirloom varieties, if you want to experience it you’ll have to grow it yourself from seeds. I explain more about this concept in another post, It’s Time to Plan Your Garden and Buy Seeds.

If you enjoy this recipe, you should also try my Vegan Butternut Squash Chili 🙂

No Comments

    Leave a Reply

    Recipe Rating