Jan 3
2013

Winter Vegetable Soup Recipe with Butternut Squash & Cauliflower

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Winter Vegetable Soup Recipe with Butternut Squash & Cauliflower
A recipe for a healthy and satisfying vegetable soup, with butternut squash and cauliflower. This is one to make again and again.

Since posting Recipes for Health & Weight Loss in 2013 and the announcement that I will be including nutritional data with my recipes, I received lots of comments and emails from you. It seems that there are plenty of you that are charged with the responsibility of either counting calories for yourself or counting carbohydrate grams for loved ones with Diabetes. I was glad to hear that the new feature will be useful to so many of you. You’ll find that information at the bottom of the recipe. My plan is to go back through the archives, starting with my most popular recipes. Please be patient with me as I make my way through the list.

Now let’s move on to the soup. You don’t want to miss this one.

When the temperatures drop below freezing, an insatiable craving for hot, steaming food sets in. I gladly fill my days with frittatas, soups and stews, preferably while wrapped in a fleece blanket and sitting beside a roaring fire. Well, in my dreams. More likely, I’m inhaling a bowl of soup in front of the computer, right before leaping into the car Dukes Of Hazard-style (no, really) and racing off to do errands.

There’s no need to add cream to the soup to make it thick and hearty. After cooking down the vegetables, simply puree two cups of the mixture and add it back to the rest of the soup. The flavors are fantastic, rich with the sweetness of butternut squash and earthiness of cauliflower, and punched up with a shake of dried chile flakes.

The recipe:

Heat olive oil in a large saucepan set over medium heat. Add the onion and cook, stirring occasionally, until the onion just starts to soften, about 5 minutes.

Add the garlic, carrots, celery, dried chile flakes, thyme and salt. Cook until the vegetables are tender, about 5 minutes.

Winter Vegetable Soup Recipe with Butternut Squash & Cauliflower

Stir in the tomato paste and cook for one additional minute.

Stir in the butternut squash, cauliflower, vegetable broth, water and bay leaves. Bring to a boil, then reduce to a simmer, partially cover the saucepan and cook until the squash and cauliflower are tender, 15 to 20 minutes.

Winter Vegetable Soup Recipe with Butternut Squash & Cauliflower

Let the soup cool for 10 minutes, then transfer 2 cups of the soup to a blender. Puree until almost smooth, then stir the mixture back into the soup.

Stir in the parsley, add salt and pepper (if desired) and serve.

Other healthy, vegetarian soups:

Cookin’ Canuck’s Hearty Lentil & Black Bean Soup with Smoked Paprika
Cookin’ Canuck’s Healthy Mushroom, Orzo & Swiss Chard Soup
Salu Salo Recipes’ Hot and Sour Soup
Sea Salt with Food’s Roasted Vegetable Soup
Little Fig’s Better-For-You Ramen Noodle Soup with Vietnamese Flavors
Noshing with the Nolands’ Black Bean and Corn Soup

Winter Vegetable Soup Recipe with Butternut Squash & Cauliflower

Prep Time: 20 minutes

Cook Time: 30 minutes

Total Time: 50 minutes

Yield: Serves 4

Serving Size: 1/4 of the soup

Calories per serving: 117.5 cal (complete nutritional data listed below)

Fat per serving: Total 2.6g / Saturated Fat 0.3g

Winter Vegetable Soup Recipe with Butternut Squash & Cauliflower

From the kitchen of Cookin Canuck. www.cookincanuck.com

Ingredients

  • 2 tsp olive oil
  • 1 medium onion, chopped
  • 2 clove garlic, minced
  • 1 carrot, cut into thin half-circles
  • 1 celery stalk, thinly sliced
  • 1/4 tsp dried chile flakes
  • 1/2 tsp dried thyme
  • 1/4 tsp salt
  • 1 tbsp tomato paste
  • 3/4 lb. butternut squash (about 2 1/2 cups)
  • 1/2 lb. cauliflower (about 2 cups)
  • 1 3/4 cups vegetable broth
  • 1 3/4 cups water
  • 2 bay leaves
  • 1/4 cup minced Italian parsley
  • Salt and pepper, to taste

Instructions

  1. Heat olive oil in a large saucepan set over medium heat.
  2. Add the onion and cook, stirring occasionally, until the onion just starts to soften, about 5 minutes.
  3. Add the garlic, carrots, celery, dried chile flakes, thyme and salt. Cook until the vegetables are tender, about 5 minutes.
  4. Stir in the tomato paste and cook for one additional minute.
  5. Stir in the butternut squash, cauliflower, vegetable broth, water and bay leaves. Bring to a boil, then reduce to a simmer, partially cover the saucepan and cook until the squash and cauliflower are tender, 15 to 20 minutes.
  6. Let the soup cool for 10 minutes, then transfer 2 cups of the soup to a blender. Puree until almost smooth, then stir the mixture back into the soup.
  7. Stir in the parsley, add salt and pepper (if desired) and serve.

Notes

Calories 117.5 / Total Fat 2.6 g / Saturated Fat 0.3 g / Sodium 703 mg / Total Carbs 23.6g Dietary Fiber 6.7 g / Sugars 2.5 g / Protein 3.1 g / WW (Old Points) 2 / WW (Points+) 3

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{ 33 comments… read them below or add one }

1 Hannah January 3, 2013 at 4:20 am

It’s great you are including nutritional information. How much is a serving on this one?

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2 Dara (Cookin' Canuck) January 3, 2013 at 6:33 am

Hi Hannah – okay, I kind of blew it on that part by forgetting to measure out exactly what a serving was. For now, I’ll ask you to estimate a serving to be one-fourth of the soup, but I will update this soon with proper serving information. Sorry about that!

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3 megan @ whatmegansmaking January 3, 2013 at 4:37 am

Just pinned this one – I have been loving winter vegetable soup lately, and you can’t have too many different versions!

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4 Dara (Cookin' Canuck) January 3, 2013 at 6:34 am

I agree, Megan! This soup is definitely going to carry me through this chilly winter.

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5 Liz @ The Lemon Bowl January 3, 2013 at 5:37 am

I could eat soup like this every day!! Love the chili flakes.

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6 Dara (Cookin' Canuck) January 3, 2013 at 6:34 am

Thanks, Liz. The chili flakes at a really nice kick.

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7 Robyn | Add a Pinch January 3, 2013 at 6:34 am

Such a great looking soup, Dara. Perfect for this time of year!

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8 Bev @ Bev Cooks January 3, 2013 at 6:56 am

Yyyyyyyyes. All over it.

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9 Katrina @ Warm Vanilla Sugar January 3, 2013 at 6:56 am

Lovely soup! It sounds awesome!

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10 claire @ the realistic nutritionist January 3, 2013 at 7:12 am

This is the PERFECT recipe for the freezing weather outside!

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11 Lydia (The Perfect Pantry) January 3, 2013 at 7:58 am

Maybe *this* is the soup that will get me to eat cauliflower!

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12 Alyssa | Queen of Quinoa January 3, 2013 at 11:18 am

This looks wonderful Dara! Perfect for the negative degree weather we’re experiencing in Vermont. All I can think about is a heart warming soup like this. Yummy!

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13 Barbara | Creative Culinary January 3, 2013 at 11:20 am

Soups R Us…it’s all I want lately and this is a new and unique combo I must try. Love the squash and cauliflower separately; why not marry them in a soup? Brrr…wish I had some right this very minute.

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14 Mae January 3, 2013 at 11:26 am

I absolutely love that you added cauliflower here.. and completely agree that cream is not necessary for a rich soup, you recipe is proof! Thanks for the nod to Little Fig, too!

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15 Laura O January 3, 2013 at 1:42 pm

Dara were you going to add Weight Watcher point values as well? (even approximate would be extremely helpful).
ps – Love your site and I find LOTS of inspiration here!

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16 Dara (Cookin' Canuck) January 3, 2013 at 4:09 pm

Hi Laura, thank you for your kind comment. I had been toying with the idea of WW points to the nutritional data. You’re the third person who’s commented/emailed me today about that, so I’ve decided to add it in. I included it for this recipes and will work my way through the old recipes. :)

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17 Laura (Tutti Dolci) January 3, 2013 at 2:50 pm

This soup looks fabulous, can’t wait to try it!

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18 Lail | With A Spin January 3, 2013 at 3:06 pm

Growing up, I only had broothy types of soup so never got into the habit of making or trying thick soups. You inspired me to try.

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19 Kristen January 3, 2013 at 6:50 pm

Have I told you lately how much you inspire me? Love your space here and the fact that you encourage so many of us!

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20 Maureen (TakeThemAMeal) January 3, 2013 at 7:40 pm

I love pureed soups and seasonal ingredients! This would be an excellent soup to bring to a friend in need this winter. Thanks!

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21 angela@spinachtiger January 3, 2013 at 7:57 pm

That is some kind of delicious winter soup. It looks so thick and comforting, but it’s healthy. I’m wondering what the serving size is for the 3 points.

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22 Ronja @ a dash of faith January 4, 2013 at 6:43 am

This looks like the perfect, warming soup for all those cold winter days.

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23 Sue January 4, 2013 at 10:04 am

Mmmm, this looks like delicious comfort food at its best! Time to pin!

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24 vanillasugarblog January 4, 2013 at 10:42 am

so this is how you get your family to eat cauliflower?
ok, this is good!
lol ;-)

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25 Karly January 4, 2013 at 11:10 am

My only hope for getting “weird” veggies (by which I mean anything that is not broccoli or carrots) into my family is by using them in soup! Love this recipe!

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26 Anna @ Crunchy Creamy Sweet January 4, 2013 at 12:54 pm

This recipe will come in handy this Winter. We love Winter veggies! Yum!

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27 Dara @how_to_eat January 4, 2013 at 3:53 pm

Just bookmarked this recipe. Can’t wait to curl up with a big bowlful of this hearty and healthy soup!

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28 Mandie January 4, 2013 at 9:57 pm

Squash and cauliflower are two of my favorite things (I literally eat them every day), so I will definitely be making this soon. It sounds like the perfect thing to warm my bones on a cold day (which, I suppose, is relative, considering it’s “winter” in Southern California right now).

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29 carrian January 4, 2013 at 10:40 pm

It was completely meant to be for you to add that info. I am the worst at knowing my calories, and now I get to pretend to be good, thanks to you ;)

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30 Erika @ The Hopeless Housewife January 5, 2013 at 12:43 pm

What a satisfying and comforting winter soup.

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31 Kim N. January 9, 2013 at 7:11 pm

I made this soup last night to have on hand for my family’s busy day today. Soooo good and satisfying. I cut back on the chili flakes, but next time I will put the full amount. Dara, you are becoming my go-to girl for healthy food. Actually now that I think of it, I am also serving your Summer Cherry and Crystallized Ginger Crumb Bars tonight, so I guess you are also supplying my (ahem) less healthy recipes too!

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32 Elise October 28, 2013 at 10:30 am

This soup sounds heavenly, but I could use some clarification on the preparation of the squash. From the pictures, it looks like that the squash should be cut into small chunks. Are those raw chunks? If yes, I always find it find it difficult cutting raw squash — do you have any recommendations for peeling & cutting squash? Thanks!

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33 weightloss November 22, 2013 at 10:53 am

Do this for any period of time and then you begin
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Avoid taking junk food, alcohols, drugs and beverages that incorporate high sugar levels.

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