There’s nothing better than the taste of a homecooked meal when you’re feeling under the weather. Across all cultures and all ages, soup has always been the favorite ‘sick meal’ that gives you all of your nutrients and a full stomach. If you’re craving something hot and healthy that doesn’t take much effort, this vegan soup recipe is sure to be the solution for you. It’s filled with hearty and healthy flavors perfect for the cold weather, and sick season.
Why Vegan Soup?
Vegan foods are typically lower in sodium, cholesterol, saturated fats, and are chock-full of fiber. They’re also full of vitamins and minerals you’ll need the most when you’re sick. Vegan recipes can ensure you’re putting the best of the best in your body, and provide a clean and guilt-free meal.
Soup is the ultimate “sick food,” as it is ideal to replenish your fluids, its heat or spiciness can help reduce congestion, and it just makes you feel better. The magic of soup is that you can usually throw whatever veggies you have in the kitchen together with some stock and blend it together. But putting a bit of effort into an already low-effort meal can provide you with an astonishing result. The steps are so simple, and you’ll be very pleased with the whole process.
It could be good to double or even triple the recipe depending on who is in the house. Just make sure you make enough to nurture yourself through your sickness. Plus, it’s incredibly easy to store and reheat when necessary! It’s nice to know it’s ready to go, especially when you’re sick and your appetite is unpredictable.
Don’t want to cook and crave soup?
When you need soup for the soul, make sure to order our 18 Chestnuts’ “Get Well Box.” We provide pre-picked and packaged soups that you can order straight to your door. This could be the perfect remedy for your sickness or double as a thoughtful gift to a loved one. Whether you live alone or are a parent of restless young children, the last thing anyone wants to focus on when they’re sick is how to feed themselves. Each box can pair well with your tastes and needs, and the variety will allow you to find your favorite in no time.
Our soups are packed with health benefits that are appreciated by our wide customer base, from professional athletes to parents. Many flavors and ingredients in the 18 Chestnuts box actually match the powerful healthy ingredients in the recipe we’re about to make. The “Get Well Box” is our emphasis on soups that heal. Our soups are made with gluten-free, dairy-free, non-GMO, low-fat, and low-glycemic ingredients. The 18 Chestnuts chefs are always concerned with providing the most organic and healthy options for customers. Our vegan vision is a bold and tasty alternative to whatever canned soups you’d find in the grocery store – we make sure to let you know exactly what you’re putting in your body.
Not convinced about the power of veganism? Let’s check out the health benefits of some of the key ingredients in the soup. The recipe was developed and tested with household ingredients so you can create something incredibly healthy and immunity-boosting without thinking twice about it. Rest assured, every ingredient has its own purpose!
The star of our recipe, butternut squash provides a full day’s worth of Vitamin A needed to fight inflammation and protect your body. It is the perfect fall/winter vegetable – you should always make the most butternut squash when it’s in season!
Great for warding off vampires, this kitchen staple is known for its punchy flavor as well as its ability to lower the risk for cardiovascular diseases and anti-microbial effects.
Used for centuries in tea to relieve a sore throat and as a herbal supplement to treat nausea and vomiting. Perhaps, a cup of ginger tea before your soup will help you stomach it!
Another kitchen staple with powerful antibacterial properties that are also high in that precious Vitamin C needed to boost your immune system.
We all know the vitamin A content in carrots is great for your eyes, but did you know that they are high in fiber and vitamin C as well? Carrots are a common ingredient in soup because of their health benefits and flavor.
A great vegan alternative to yogurt or whipping cream that can add some creaminess and depth to your soup. Coconut milk contains lauric acid that supports the immune system and heart health. A study found that this lauric acid could help reduce the growth of certain staph and strep infections.
Although it stands out on our list of ingredients, nature’s sweetest ingredient provides a moderate amount of sugar, a healthy dose of minerals good for bone health, and antioxidants. Make sure you stick to the real thing and shy away from syrup packed with artificial sweeteners.
Tips and Tricks
Don’t want to wait for your squash to roast? Try cubing and boiling it on a stovetop for 10 minutes. Just make sure you compensate with your syrup and seasoning later!
Don’t want to cut your squash? Just half and scoop out the seeds before placing them face-down on a tray. Once tender, you should just be able to scoop the squash out from its skin. This is good if you don’t have a sturdy knife to cube up the squash. However, it also creates a mess if you pierce the skin, which can make scooping difficult. Wear gloves to stay clean and avoid the heat.
First-time soup makers beware and use precautions with a regular blender. Excessively hot foods contain a lot of steam that can dramatically increase the pressure within the vacuum of your blender the moment you start blending. This can be dangerous with glass or warp your hard plastic blender. Let your soup cool down moderately and blend in small batches, often lifting the lid to let the pressure out.
Immersion blenders are game changers. They can save you time and effort and allow you to blend while it’s hot, which ensures your soup is safe to eat. Saving you time and dishes to clean, this should be the next item to purchase from your kitchen wishlist!
Recipe for the Best Vegan Healing Butternut Squash Soup
Prep Time: 15 minutes
Cook time: 50 minutes
- 1 tablespoon oil
- 1 large onion, chopped
- 2 cloves of garlic, peeled and diced
- 1 (2 1/2 inch) piece fresh ginger root, minced
- 1 butternut squash – peeled, seeded, and cut into 1/2-inch cubes
- 1 carrot, chopped
- 1 apple, cored and sliced
- 1 small lemon, juiced
- 4 cups vegetable broth
- 1 (14-ounce) can of coconut milk (optional addition for creaminess)
- salt and freshly ground pepper to taste
- 2 teaspoons maple syrup, or to taste
- Preheat your oven to 425 degrees Fahrenheit.
- Prepare your butternut squash by halving, peeling, and scooping out the seeds before cutting them into ½-inch cubes. Lightly coat with oil, salt, pepper, and one tablespoon of maple syrup before roasting them in the oven for 45 minutes, or until tender.
- Heat your choice of oil in a large saucepan or stock pot.
- Once hot, add your garlic for 30 seconds or until it is fragrant, then add your chopped onion, carrots, and ginger. Occasionally stir for 3-4 minutes.
- Add your apple slices last and be careful not to burn them if they are thinly sliced. Add lemon juice.
- Combine your tender butternut squash into your pan with the other ingredients.
- Add your vegetable broth and bring the ingredients to a boil before lowering it to a simmer.
- Ensure all of your ingredients are tender before blending them together. Temporarily remove from heat and use an immersion blender or a regular blender to pureè.
- Return to heat and mix in your coconut milk. Make sure to mix the coconut milk to avoid clumps.
- Add further salt, pepper, and syrup to taste. Serve and enjoy!
Optional additions, toppings, and sides:
This recipe is meant to utilize common immunity-boosting ingredients you are likely to have in your kitchen. You might enjoy experimenting with some of these optional ingredients if you have a stocked kitchen or the ability to get groceries.
Additional spices and flavors like thyme, sage, cayenne pepper, nutmeg, or cinnamon can help you target the flavor profile you’re trying to achieve. Instead of experimenting on a whole pot of soup, experiment with your spices on individual bowls or spoons to ensure you like the flavor.
Truffle oil isn’t a common kitchen ingredient, and it is slightly expensive. However, adding a few drops to your soup can create an incredible umami flavor.
Garnishes and Sides
Don’t be afraid to personalize your vegan soup with toppings and sides – you might just find a new flavor or texture combination you love. You can also spread your consumption out by using carb-filled sides.
- A store-bought French baguette or a few slices of warm sourdough bread can bring your soup to another level of ‘filling.’
- Buy as is, or roast garlic until soft and spread on bread for an easy fix of garlic bread.
- Raid your pantry for crackers for an easy addition that you can crumble over your bowl.
- Can’t decide between bread and crackers? Croutons might be your happy medium.
- Throw together and toast your favorite sandwich to create the ultimate dipping experience.
- Save and toast your butternut squash seeds to make the most of your ingredients.
- Crushed-up toasted cashews or your favorite nut can add a nice crunchy texture to your bowl.
Serve and Enjoy
No matter how you choose to personalize your soup, take comfort in knowing you’re putting the best ingredients available to you in your body. Eating it as a main or a side, everyone in your house will have quick and easy access to it; just reheat it on a stovetop or in a microwave. Make sure to use a microwave-safe dish and add a splash of coconut milk or water if you find it gets too thick. The cleanup shouldn’t be too much, and the soup should keep for at least 3-4 days if covered and refrigerated. Storing it in airtight containers and jars can make it last even longer. Keep this recipe in mind the next time you’re unwell – it’s sure to become one of your favorites!