All tagged Soup

Creamy Roasted Acorn Squash Soup (Vegan)

Creamy Roasted Acorn Squash Soup (Vegan)

Chelsea Gloeckner
Blog

Creamy Roasted Acorn Squash is the quintessential cold-weather meal!  It’s savory from the onion, garlic, and veggie broth, and sweet from the carrot, squash, coconut sugar, cinnamon, nutmeg, and clove.  Acorn squash becomes incredibly creamy when blended, and the oat milk adds an extra touch of plant-based creaminess.  Enjoy this soup immediately, or meal prep it for the perfect comforting lunch or easy heat-and-eat dinner.  It will last in the fridge for 3-4 days or in the freezer for 2-3 months!

Serves: 6

Prep time: 20 minutes

Cooking time: 40 minutes

What (your ingredients):

2 acorn squash, sliced in half and seeds removed

2 cups boiling water

2 tablespoons olive oil

1 yellow onion, diced

2 large carrots, sliced into small pieces

¼ teaspoon salt

2 cloves garlic, finely sliced

1/8 teaspoon ground cloves

1/8 teaspoon nutmeg

½ teaspoon cinnamon

2 tablespoons flour

3 cups veggie broth

1 tablespoon coconut sugar

½ cup oat milk

How (your directions):

Heat oven to 400°F.

Place acorn squash, cut side down, into a baking dish.  Pour 2 cups boiling water into the baking dish, then roast the squash for 40 minutes.

Meanwhile, in a large Dutch oven or soup pot, heat olive oil over medium-low heat.

Add diced onion, carrots, and salt.  Sauté and stir for 3-4 minutes, until the onion is translucent.

Add finely sliced garlic, ground cloves, nutmeg, and cinnamon.  Sauté for one minute.

Add flour and stir for one minute.

Slowly add veggie broth, stirring continuously as the mixture thickens.

Lower heat to low and simmer until acorn squash is finished roasting, stirring occasionally.

When the squash is done, remove from the oven, and allow to cool for 5 minutes.  Then, using a spoon, scoop out the tender squash flesh and add to the soup.

Using an immersion blender, or carefully adding to a blender, blend the soup until smooth.

Add the coconut sugar and stir until dissolved.  Add the oat milk and stir until combined. 

Serve hot!

Why (the science):  Acorn squash is high in fiber, making this satisfying soup great for digestion and disease prevention. 

5-Ingredient Creamy Broccoli Soup (Vegan, GF)

5-Ingredient Creamy Broccoli Soup (Vegan, GF)

Chelsea Gloeckner
Blog

This 5-Ingredient Creamy Broccoli Soup comes together in less than 30 minutes and couldn’t be easier to make!  It has a silky-smooth texture, made creamy from the red potatoes, and is the perfect meal prep recipe.  5-Minute Creamy Broccoli Soup is nutritious, freezer-friendly, and perfect for lunch or a light dinner.

Serves: 6

Prep time: 10 minutes

Cooking time: 15 minutes

What (your ingredients):

1 tablespoons olive oil

1 yellow onion, diced

½ teaspoon salt

5 medium red potatoes, diced

6 cups veggie broth

8 cups broccoli florets

To serve: freshly cracked pepper

How (your directions):

In a large Dutch oven or soup pot, heat olive oil over medium heat.

Add diced yellow onion and salt.  Sauté for about 3-4 minutes, stirring occasionally, until onion is translucent.

Add red potatoes, veggie broth, and broccoli.

Bring to a boil, then cover, turn heat to low, and simmer for 10 minutes.

Turn off heat.  Using an immersion blender, blend soup until smooth and creamy.

If you don’t have an immersion blender, transfer soup carefully to a blender and blend until smooth.

Enjoy hot with freshly cracked pepper!

Why (the science):  Broccoli is a cruciferous veggie, meaning it has powerful anticancer effects!

Sweet and Spicy Carrot Ginger Soup

Sweet and Spicy Carrot Ginger Soup

Chelsea Gloeckner
Blog

This luxuriously smooth Sweet and Spicy Carrot Ginger Soup is everything I want in a soup- incredible depth of flavor, bursting with nutrition, comforting.  I once had a soup at a restaurant like this, and fell in love with the sweetness of the soup that was also somewhat savory.  I hadn’t been able to recreate that balance of sweet and savory…until NOW!  This recipe is easy, quick, and can be made in advance.  Great meal prep option that lasts 3 days in the fridge 😊

Serves: 4-6

Prep time: 5 minutes (30 minutes soaking cashews)

Cooking time: 20 minutes

What (your ingredients):

1 tablespoon olive oil

¼ red onion, chopped roughly

1 lb. carrots, chopped roughly

1 Gala apple, chopped roughly

½ granny smith apple, chopped roughly

Pinch of salt

1 garlic clove, minced

1 thumb size knob ginger, peeled and sliced

¼ teaspoon cinnamon

Dash of cayenne pepper

4 cups vegetable broth

To serve: Greek style almond yogurt, maple syrup, granola

How (your directions):

In a large Dutch oven over medium heat, heat olive oil.  Add red onion, carrots, Gala and Granny Smith apples, and a pinch of salt.  Saute for 3-4 minutes.

Add garlic, ginger, cinnamon, and a dash of cayenne pepper.  Sauté for 1-2 minutes.

Add vegetable broth and bring to a boil.  Cover, lower heat to low, and simmer for 20 minutes, or until the carrots are fork tender.

Transfer mixture to a high-speed blender, and blend until smooth (start blender on low speed and gradually increase speed to medium-high.  Always hold the lid of the blender secure and be careful of steam).

Enjoy hot!

Serve with a swirl or dollop of almond yogurt, a drizzle of maple syrup, and a spoonful of granola.

Why (the science):  Ginger is a powerful anti-inflammatory

 

Strawberry Pepper Gazpacho

Strawberry Pepper Gazpacho

Chelsea Gloeckner
Blog

Strawberry Pepper Gazpacho is sweet with a kick!  The strawberries balance the spiciness of the jalapeno, and the peppers add body and texture to this bountiful summer soup.  I poured my gazpacho into two clean pasta sauce jars, making these the perfect grab-and-go meals or afternoon snacks.  Because it can be enjoyed cold or room temperature, strawberry pepper gazpacho can be enjoyed anywhere, be that work, school, outdoor festival, or picnic!

Serves: 2

Prep time: 5 minutes

Cooking time: 0 minutes

What (your ingredients):

1 lb. strawberries, rinsed (keep the green stems on!)

1 yellow pepper

1 orange pepper

6-8 small tomatoes

1 jalapeno, veins and seeds removed

1 tablespoon white wine vinegar

How (your directions):

Place all ingredients in a high-speed blender or food processor and blend until almost smooth but leaving a little texture.

Serve immediately or keep in the fridge for 4 days.

Enjoy!

Why (the science):  With colors like orange, yellow, and red, this soup is truly overflowing with vitamin C and antioxidants 😊

 

*Recipe updated from Purple Carrot

Easy Summer Zucchini Soup | + Video |

Easy Summer Zucchini Soup | + Video |

Chelsea Gloeckner
Blog

This easy summer zucchini soup could be my favorite soup EVER!  It’s light, silky, bright, and refreshing.  Not to mention, the soup comes together so quickly, you can have dinner ready and on the table in 30 minutes.  Serve with a warm, crusty baguette on the side and enjoy 😊

Serves: 4

Prep time: 5 minutes

Cooking time: 25 minutes

What (your ingredients):

1 tsp. coconut oil

½ onion, roughly chopped

1 clove garlic, minced

2 zucchini, roughly chopped

3 cups vegetable broth (I used 1 tsp. bouillon and 3 cups water)

Juice of ½ lemon

How (your directions):

In a large Dutch oven or stockpot, heat coconut oil over medium heat. 

Add onion and sauté for 3-4 minutes.  add garlic and zucchini and sauté for an additional 3-4 minutes.

Add vegetable broth, bring to a boil, then lower heat to simmer.  Cover and simmer for 15 minutes.

Transfer to a high-speed blender and blend until smooth.  Add juice of ½ a lemon and serve immediately!

Why (the science):  Zucchini is rich in vitamin B6, which plays an important role in metabolism and cognitive development!  Who knew? 😉