Fear-factor foods. You know what I’m talking about! Not weird or creepy foods. Just simple fruits and vegetables that you haven’t ever tried (or cooked with) because they intimidate the heck out of you.
Seems silly, right? Innocent fruits and veggies! Occasionally we glance, pause, and consider putting that produce item in our cart.
But then we think “what if the kids don’t like it?“… “really, do I even have time to experiment with a new veggie this week?!” … “it will just be a waste of money!”
Yeah, there’s always a reason to forgo and instead pick up the familiar: carrots, potatoes, cucumbers, lettuce. Hey, I’ve been there.
I’m still there. There are certain veg I still ignore, like daikon radish, kohlrabi, mizuna, arugula, and all things cabbage!
In my early vegan cooking days, one of those fear-factor vegetables was winter squash. They were so mysteriously unapproachable with their shapes, large size, and hard peels. I figured I’d need safety googles to tackle one!
Yet, winter squash are actually much easier (and more forgiving) than we first assume. At this point in my plant-based journey, I absolutely love winter squash. I buy several every week – and mostly eat them myself!
Besides recipes, I often eat cooked squash in daily lunch bowls during the fall and winter. They are hearty and nourishing, easy to prep (yes, easy!), and delicious.
Of course, I also love using winter squash in recipes, most often butternut squash soups. Today, I’m sharing one of my favorite recipes from Plant-Powered Families. It’s so darn easy to make!
But, before you click through to the recipe, I have a video for you about prepping winter squash. My favorite way to prep winter squash is to bake them up whole. Just a quick wash of the entire whole squash, then on to a baking sheet (lined with parchment paper).
Doesn’t matter the type of squash, no need to peel or cut. This saves a lot of grief trying to slice and chop these tough guys! However, if you do want to chop/cube squash for a recipe purpose, you can make it a lot easier on yourself – and I share some tips in the video below.
After watching, grab a butternut (or other dark orange) squash and enjoy this silky, comforting winter soup.
The secret to making this butternut squash soup especially luscious and creamy without oil? Not just the use of soaked cashews but also the roasting of the squash and the onions.
Roasting veggies whole is one of my new cooking secrets for infusing dishes with deep flavor without adding oil. (If you love the soup, also try my Mac-nificent in Plant-Powered Families).
To puree the soup, you can use an immersion blender, but I prefer a high-speed blender. I use a Blendtec. You can purchase any Blendtec (and accessories) and enjoy 20% off with Blendtec Coupon Code YAY-BLENDTEC through this link.
SMASHING Butternut Squash Soup
Ingredients
- 3- lb whole unpeeled butternut or other deep orange winter squash
- 1 large or 2 small whole unpeeled onions
- 2 cups water plus more, if desired, to thin
- 1/2 cup presoaked and drained raw cashews
- 1 tablespoon freshly squeezed lemon juice
- 1 teaspoon fresh rosemary see note
- 1 teaspoon sea salt
- 1/4 teaspoon cinnamon
- 1/8 teaspoon allspice
- 1 medium-large clove garlic
Instructions
- Preheat oven to 450°F. Line a baking sheet with parchment paper. Place the squash and onion on the prepared sheet and bake for an hour or longer, until the squash is completely tender when pierced through. (Baking time will vary depending on the size of the vegetables. If you use 2 smaller squash to total 3 pounds, they will cook quicker.) Remove squash and onion from oven and cut the squash lengthwise to accelerate cooling so you can handle. Meanwhile, add the water, cashews, lemon juice, rosemary, sea salt, cinnamon, allspice, and garlic to a blender. Puree until smooth and silky. Remove the skins and seeds from the squash and add the flesh to the blender. Remove the outer tough layer of skin from the onion and add the whole roasted onion to the blender. Puree with the cashew mixture until smooth. (I use my Blendtec. If your blender isn’t large, puree in batches - link for 20% off any blender with Blendtec coupon code: YAY-BLENDTEC). If more water is needed, add enough to loosen/thin the mixture and puree again. Transfer the mixture to a pot, scraping the blender with a spatula to loosen all the mixture. Gently heat the soup, season with extra salt if desired, and extra water to thin if you like, then serve. Serves 4.
Notes
What vegetables or fruits – or other plant foods – are you a little intimidated to try? Let me know, maybe I’ll choose one for my next video.
x Dreena
p.s. If you already have PPF and love this soup (or other recipes) please add a review to amazon, it’s so helpful. And a BIG thanks to all of you that have already shared a 5-start review. Thank you.
Kelly says
How long do the cashews need to be soaked? Thanks!
Dreena says
Hi Kelly, normally cashews are soaked for 3-4 hours but soaking time can be hastened using hot water (maybe 1-2 hours).
Julie Denton says
I am over the top excited about this delicious butternut squash soup recipe! It is so easy and healthy. No oil, no coconut milk or sweetener but oh so delicious. I’ve made it over and over and lick my bowl each time! Yummmmm!!!
Dreena says
Oh that’s a delight to read! Thanks Julie, I’m going to share your lovely feedback in an upcoming social post.
Julie Denton says
Please do Dreena! I’m making it again today to add to our Christmas Eve dinner. ♥️
June Siegel-Hill says
I only had fresh pumpkin on hand and somehow used about double the amount of cashews. What came out was good but very thick. I ended up using it today as a sort of alfredo sauce for pasta, mixing it with nutritional yeast. It was so good!
Donna Hopper says
Looks delicious! Just one question… what are baconuts? (The suggested topping)
Dreena says
Oh, great question Donna! It’s actually a recipe from Plant-Powered Families – I don’t have that particular recipe on my blog right now but it’s in my book, here: https://amzn.to/3oOD5s5
Cailin Banks says
I look forward to making this soup tomorrow!
Please tell me though where you got that fancy vegetable peeler you use in the video on prepping winter squash? I definitely want to get I’ve of those!
Regards, Cailin
Dreena says
Hi Cailin, I hope you really enjoy it! This peeler is super handy. It was gifted to me by a good friend, and I use it ALL the time and it’s held up for years. Similar one here in my amazon store: https://amzn.to/336KZBp Have fun!
Charlotte says
Hi Dreena, thanks so much for posting this — it looks delicious and I have been looking for a plant-based, oil-free butternut squash recipe! I have an eater who requires restricted sodium intake, and 1tsp of salt would be way too much. Do you think the soup would still be flavorful enough if I omit the salt entirely? Alternatively, do you suggest that I add anything else in lieu of salt? Thanks for any tips you can offer!
Dreena says
Hi Charlotte, thanks for the note and good energy. You can certainly reduce the salt as you need. I work with seasonings for optimal flavor, but once our tastebuds adjust to less salt we do need less. So, I’d suggest you reduce to the level you can – whether 1/4 tsp or 1/2 tsp. You can add some other seasonings that might perk up flavor, like extra spices or black pepper. Also, extra lemon juice will perk up flavor. Good luck!
Rebecca Boehm says
This Delicious Soup was our plan “B” when we roasted butternut squash. Plan “B” has now become our favorite! This soup is creamy and smooth and satisfying! The combination of rosemary and cinnamon could not be more wonderfully surprising! The flavors are subtle and quite perfect. My husband and I worked together following the simple directions, we couldn’t use the cashews because a guest has tree nut allergies. I don’t see how cashews are needed, it was delectable without them. I have recently found you, Dreena, and have been successful and enjoyed each recipe that I have made. My husband is pleasantly surprised by how delicious eating plant based can be. Thank you!
Dreena says
Well, what a delightful note – thank you, Rebecca! I’m especially pleased you loved the soup without the added cashews. Sounds like plan B now is a plan A 🙂 Thanks for the cheer.
Rebecca Cody says
I notice you don’t say to pierce the squash a couple of times to release steam before baking. Last year I roasted two spaghetti squashes. The small one cooked done and worked just fine. The larger one exploded all over my oven because I hadn’t pierced it. Perhaps butternut squash wouldn’t explode, but I’m not taking chances again!
Dreena says
Hi Rebecca, I never pierce butternut squash, and haven’t ever had them explode. Ditto for sweet potatoes, in fact I find they ‘ooze’ too much when pierced. White potatoes, I do have to pierce (have had them explode)! I’ve only cooked spaghetti squash by first slicing, then inverting on a baking sheet. So, perhaps they might be different. I imagine that was quite a mess!!
Helen Hooper Butt says
This soup is delicious! I made it with buttercup squash and omitted the rosemary–not a fan of it. Also had some veggie broth on hand so used that. Really easy and tasty.
Dreena says
So glad to hear it, thanks Helen!
Jan says
You mentioned a tea in your video . Would you mind suppying link?
Dreena says
Oh, right! Thanks for reminding me – here it is: http://bit.ly/1oCkTkc
Mary says
gotta try this… looks so tasty. I got so many squash in my CSA this year… Im still going through them.
BTW, Dreena, your skin is gorgeous… it’s that plant powered beauty!
Ivy says
This was so good! I like the fact that it only called for a half cup of cashews. Are there any other soups I could make that call for just a half cup of cashews? Nuts are so high in fat. And I would like them to go further as well, because they are also so expensive.
Sonia says
I have a winter-squash sitting in my fridge since forever! I´m definitely making this recipe this week! Thank you Dreena!
Ana @ Ana's Rocket Ship says
I love squash. I get through so many butternut squashes because they’re so easy to get here in the UK as well as fairly inexpensive!!!
Alisa Fleming says
I don’t even have kids, but I totally have fear factor with certain foods! Not so much the taste, but “what do I do with these things!?” But this squash soup? Right up my alley and amazing! Sharing 🙂
Kristina says
fun video, Dreena! opening squash is my arm workout, ha! 😉 I have never cooked one whole – I will remember that next time I am using it in a puree! this soup looks fantastic!
Dreena says
haha, and slugging groceries for this continually ravenous crew is my arm workout Kristina! Thanks xx
Jill says
I have PPF and have made this soup often. I have a VERY picky four year-old who requests this regularly, which is a big deal!!! I make it without the spices, as you recommend, and I just buy the cubed squash from Trader Joe’s to save time. Like all your PPF recipes, this is a keeper! Thanks for all the work you do!
Dreena says
Oh that’s GREAT! I love to hear picky kiddo success stories. 🙂 I’ve recently been buying cubed frozen squash and sweet potato too, just super quick for certain recipes. Thanks for the cheer, Jill!
Debbie goedtel says
I have PPF but I have to admit I haven’t tried this recipe. I will now. It looks amazing. My husband’s family introduced me to butternut squash years ago. They just cleaned the outside really well, sliced off the top and bottom, and then sliced it in about 1 inch discs. They wrapped it in foil and baked it until done. We ate the skin and the flesh. (We did remove the seeds). Of course, back then I put butter on it. Now I just grate a little fresh nutmeg on top. I look forward to the fall when the Farmers Markets have huge piles of fresh squash every year.
i am new to the vegan journey and I love the tips I am getting from your blog!
Dreena says
Hi Debbie, that sounds great too. When I am quite patient, I will sometimes slice it in discs and season it up to bake. Nutmeg is delicious with squash, I need to add that to my lunch bowls occasionally. Thanks, and enjoy PPF!
Wendy says
This looks so amazing Dreena! I have a winter squash obsession too.
Dreena says
Thanks Wendy. x
Vibeke says
I cook with squash several times a week and like you it often ends up in soup, although I’ve been known to bake a whole and eat half myself straight out of the oven! YUM!
I’m interested to try this recipe because of the lemon and rosemary. I have never tried that flavour combination with squash. I’ll let you know how I like it.
Dreena says
With you, Vibeke, I can dig right into it too! I hope you enjoy the flavor combo here!
tanya says
The color of this soup looks so good. It looks really good.