It’s already the middle of November, which means it’s almost time for Thanksgiving! Thanksgiving is by far my favorite holiday to celebrate – no dealing with gifts, just spending time with family and friends and sharing a delicious meal.
This butternut squash and roasted carrot soup would be a great addition to your Thanksgiving lineup as a warm and comforting first course or side dish. Of course, this soup would also taste great anytime this fall season!
This dish is a great combo of
Sweet butternut squash and carrots
Spicy curry, turmeric and ginger
Cooling and creamy coconut milk
Vegan and dairy free
Chinese Medicine ingredients
Pumpkins and winter squash varieties are everywhere this time of year, and for good reason. They are good sources of beta carotene, fiber, B vitamins, vitamin C and E, iron and potassium. In Chinese medicine, pumpkin and squash are sweet and neutral to warming in temperature, and strengthen the Spleen and Stomach to improve digestion.
Ginger – pungent and warm to help aid in digestion by warming the abdomen. Ginger is great for alleviating a variety of digestive issues, including nausea, vomiting and upset stomach. It also helps to warm the Lungs to alleviate colds and coughs.
Turmeric – pungent, bitter and warm and used to invigorate the Blood to decrease pain and reduce swelling. There have been many scientific studies that demonstrate the health benefits of curcumin (the active ingredient in turmeric), including anti-inflammatory properties and aiding digestion.
Ingredients
Serves 6-8 as a side dish
Olive oil
3 mediums sized garlic cloves, chopped
1 teaspoon peeled and chopped fresh ginger (from a ginger root about 1 inch long)
2 small shallots, chopped
1 large butternut squash, peeled, de-seeded, and cut into 1 inch chunks
**Pro tip – use 1 lb container of pre cut butternut squash – save yourself the extra steps!
4 medium sized carrots, chopped into thirds
1 teaspoon curry powder
1 teaspoon turmeric powder
Salt and pepper, to taste
1 teaspoon red pepper flakes (optional for extra spicy)
4 cups vegetable broth
½ can coconut milk
3 green onions, sliced thin (for garnish)
Cilantro, chopped (for garnish)
2 limes, cut into wedges for serving
Directions
Preheat the oven to 400 degrees fahrenheit. Line 2 baking sheets with either parchment paper or aluminum foil. Put the chopped carrots on one baking sheet and the chopped butternut squash on the other baking sheet. Drizzle olive oil over the vegetables and season with salt and pepper. Toss to combine so the carrots and squash are evenly coated in oil and seasonings.
Roast in the oven for about 45-60 minutes – the carrots and squash will be done when lightly roasted and tender, and can be easily pierced with a fork. The timing will depend on the size of the vegetables and your oven.
**The squash and carrots can also be roasted up to a day ahead of time before making the soup.
In a large soup pot heated over medium heat, add 2 tablespoons olive oil, then add the garlic, ginger and shallot. Stir fry for about 5 minutes until soft. Add the curry powder, turmeric powder, red pepper flakes (if using), then add the roasted carrots and squash and continue to stir fry for 2 minutes. Add the vegetable broth and stir to combine. Turn off the stove before blending the soup.
To blend the soup, use an immersion blender to blend and combine the ingredients in the pot into a smooth soup. Alternatively if you don’t have an immersion blender, work in small batches and transfer the soup to a regular blender and blend until smooth. Remember to only fill the blender halfway at most and use the lid! When I make the soup, I blend the soup in about 4 batches. If the soup is too thick when blending, add a little more vegetable broth to thin it out.
When all the soup is blended, add the soup back into the soup pot and turn the stove back on to low heat. Add the coconut milk and stir to combine and heat through. Season with salt and pepper to taste and add additional curry, turmeric or red pepper flakes for additional spicy flavor.
To serve, ladle into small bowls and garnish with green onion, cilantro and a squeeze of lime.
References
Bensky, D., Clavey, S., Stoger, E., & Gamble, A. (2004). Chinese Herbal Medicine: Materia Medica, 3rd Edition. Seattle, WA: Eastland Press, Inc.
Wang, Y., Sheir, W., & Ono, M. (2010). Ancient Wisdom, Modern Kitchen: Recipes from the East for Health, Healing, and Long Life. Cambridge, MA: Da Capo Press.