We are experiencing a nasty weather change here in the Salt Lake Valley, and it is really, really making me feel like I want to wrap up in a blanket with some hot herbal tea and just escape into a fabulous novel. Part of that plan definitely includes eating some soup. This soup may seem like more of a fall soup, but it's really well-suited for any season. It is savory and light, with just the right hint of spice and flavoring to make it interesting, but not unpalatable for more skeptical eaters. I whipped this up while my hubby was having movie night with his Dad and sipped spoonfuls slowly as I watched reruns of The Big Bang Theory. It was the perfect ending to a nice day.
This root-vegetable and squash based soup comes together quickly, is made with simple, fresh ingredients, and is packed with nutrition. It feels indulgent because it is so creamy, but it's one of the most nutritious and guilt-free soups I have ever made. It's also vegan friendly. Fresh summer squash combines with carrot and sweet potato, is complemented by celery and onion, and is flavored with ample amounts of fresh ginger, smoky cumin and sweet agave nectar. The creamy consistency comes from using coconut milk and yes, silken tofu.
My thoughts on soy products have evolved over time. During my brief foray into vegetarian eating as a teenager (abandoned when I couldn't live without bacon), I tried a whole mess of meat-substitute products. These products are highly refined, packed with sodium and preservatives, and are honestly junk food as to the same degree that a Twinkie is junk food. With breast cancer running in my family, and the many studies that link soy to breast cancer, I have a special interest in the potential benefits and detriments of soy products. I think Dr. Oz said it best last year on one of his programs, "If it comes from a plant, eat it. If it's made in a plant, don't eat it." A wise man indeed. Studies on soy need to be replicated over the next few decades, but it is obvious that Eastern cultures that utilize whole soy in their diets, such as Tempeh, Miso, Edamame and unrefined Tofu have been doing something right for thousands of years. Small amounts of unrefined soy can be beneficial to your health and have no causal link to cancer, and in fact, may prevent cancer and other diseases. So I say, okay to soy, in small amounts, where it fits in my diet. Try to buy soy as naturally and organically as you can, as many of the large agricultural production companies (Monsanto, for example) spray crazy things on the soybeans (a side of Roundup, anyone?). The super-refined products (some of the milks, soy burgers, dogs and the like) are not your friend. Not one bit. So stick organic and unrefined, and you may look as awesome as any of the beautiful 105-year-old Japanese women that eat soy. Hey, I can dream, can't I? Pretty sure those women could kick my trash any day.
Start your soup with prepping your veggies. And there are a lot of them. I started with three small summer squash (about 8 inches in length, 2-3 inches in diameter). Peel them and chop them roughly into rounds.
Peel four large carrots.
Chop them into chunks, discarding ends and tops.
Grab two medium-sized sweet potatoes.
Peel them and slice them lengthwise, and then into small chunks.
Wash three stalks of celery and trim the tops and ends. Slice them into chunks the same size as the carrots.
Peel and roughly chop half of an onion.
Grab yourself some fresh ginger root. You have to use fresh in this recipe-it provides much of the flavor and is essential to the mellow yet slightly peppery spiciness of the soup. Go ahead and cut the root in half and peel it. You really only need half of the root for this recipe.
Once it is peeled, like this, slice the ginger into thin strips.
Crack open a can of coconut milk. I used the light kind, and it was just fine. Pour the milk into a large saucepan or stockpot. Also add five cups of water to the pot. Mix them to blend.
Add all of your chopped veggies to the coconut milk and water. Also add a teaspoon of cumin and a 1/4 teaspoon of sea salt. Cover the pot and bring to a boil over medium heat. Reduce heat slightly and simmer over medium-low heat for 30-40 minutes, until all of the vegetables are tender and can be easily pierced with a fork. Stir occasionally.
OK-if you have an immersion blender, like this, go ahead and puree the entire soup up until it is smooth and creamy (2-3 minutes). If not, transfer half of the soup to a food processor or blender and puree in batches until smooth. Return to the pot.
The soup will be golden-orange in color and will be very smooth.
If you puree with an immersion blender, go ahead and get your tofu out once the soup is smooth.
It will be kind of runny and wobbly.
Place approximately 1/2 cup of the tofu in the pot and puree the mixture again until the tofu is smooth and incorporated. If you are using a blender or food processor, add 1/4 cup of tofu to each batch of the soup that you puree and just blend it in while you blend all of the other veggies.
Grab some agave nectar. I get mine at Costco. Two large bottles are less than $10, while a small bottle is $12 at the grocery store. It's a great deal. Add 1/4 cup of agave to the soup and stir to incorporate. You can puree with the hand blender again if you wish.
Simmer the soup together again on medium heat for 5 minutes. Spoon into large soup bowls and dress with garnishes of your choice. I chose to use a drizzle of agave nectar and a scattering of flax seed. Crushed almonds or walnuts would be great here as well. Enjoy this light and creamy soup and all of the nutritional and flavorful qualities it has to offer. Serve with whole-wheat bread or a salad as a light complement.
Summer Squash, Sweet Potato, Carrot and Ginger Soup {Vegan}
(Easily serves 8, freezes well)
Ingredients
-3 summer squash, peeled and sliced into rounds
-4 large carrots, peeled and roughly chopped
-2 medium sweet potatoes, peeled and chopped
-3 celery stalks, washed, trimmed and roughly chopped
-1/2 medium onion, peeled and roughly chopped
-1/2 of a fresh ginger root, peeled and chopped into thin slices
-1 can light coconut milk
-5 cups of water
-1 teaspoon cumin
-1/4 teaspoon sea salt
-1/2 cup silken tofu
-1/4 cup agave nectar, plus additional as garnish
-Flax seeds, as garnish
1. Peel and chop the summer squash, carrots, sweet potatoes, celery and onion. Slice the ginger root in half and peel and cut into thin slices.
2. Combine coconut milk and water in a large saucepan. Add all chopped veggies and ginger, cumin and sea salt. Stir to combine. Bring to a boil over medium heat, then reduce heat slightly and simmer, 30-35 minutes, until all vegetables are fork tender.
3. Puree in pot with an immersion blender until smooth. Alternately, puree in 2 batches in a food processor or blender. Add tofu to pot and blend again until smooth. Alternately, add 1/4 cup of the tofu to each batch of soup that you puree in the blender/food processor. Return soup to pot if you puree in food processor.
4. Add agave nectar. Return to heat and simmer 5 minutes.
5. Serve in large soup bowls. Garnish with a drizzle of agave nectar and a sprinkle of flax seed or nuts. Enjoy and savor the wholesome goodness.
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