Tuesday, September 29, 2009

Coconut Curried Butternut Squash, Carrot & Sweet Potato Soup

Fall is finally here in Vancouver. They skies are gray and the rain is falling. The change in weather has me thinking more about "eating in season". I've been trying to pick foods and plan menus based around fall and winter vegetables and fruits. It's tough because the foods offered at this time of year aren't my favourite. Eating in season has it's benefits though - on our health, our environment and our wallets. When food is purchased in season, it is fresher and more nutritious, travels less of a distance to market and is often cheaper than at other times of the year.

Fall and winter foods are known as "warming foods". Think of the fall harvest. Squash (butternut, acorn), pumpkin, sweet potatoes, onions, cauliflower, parsnips, apples and pears are all in abundance right now.

See a more comprehensive list here.

Coconut Curried Butternut Squash, Carrot & Sweet Potato Soup

1 tbsp olive oil
1 medium yellow or white onion, diced
1 large carrot, peeled and diced
1 medium butternut squash, peeled, seeded and diced (about 2 cups)
1 medium sweet potato, peeled and diced
2 medium local apples, such as Braeburn or Royal Gala, peeled, cored and diced
3 cups low sodium, gluten free vegetable broth
1 1/2 tsp red Thai curry paste (I use Thai Kitchen)
1 can light coconut milk
2 tsp fresh grated ginger
sea salt & pepper to taste
handful fresh cilantro leaves for garnish

1. Heat the olive oil in a large sauce pan over medium heat. Add the onion, ginger and curry paste. Stir and cook until onion is soft.

2. Add the broth and the rest of the vegetables. Cover and reduce heat to medium-low Simmer until vegetable are tender and a fork can easily be inserted (about 30-40 mins).

3. Remove the pot from the heat. Using an immersion blender, puree the mixture until smooth. Some chunks are okay if you like it more rustic. I prefer a smooth puree so I blend the *bleep* out of it.

4. Put the pot back on the stove over low heat. Stir in the coconut milk and agave syrup (see note below). Season with salt and pepper and add more fresh grated ginger if you like.

5. Spoon into bowls and top with fresh cilantro leaves or a dollop of low fat plain yogurt.

A Note About Ingredients: The two apples in the recipe add a good amount of sweetness to the soup. If you would like it a bit more sweet, you can also add a tablespoon of agave nectar, honey or pure maple syrup. Using honey will remove the "vegan" designation though. Taste a spoonful of the finished soup to see if more salt, pepper, ginger or sweetner is required.

1 comment:

  1. I think I'll be making this soup for sure. I love all the ingredients, and it just seems like the perfect fall soup. Plus I'm a sucker for anything coconut or curry.


Related Posts with Thumbnails