Nicole MacPherson: Meatless Mummy Con Carne


Keep 'em Full and Happy: Serve this Butternut Squash Soup


butternut squash soup recipe

The leaves are beautiful colours and the sky is blue, but there is a definite chill in the air. Fall is such a pretty time of the year, but I spend most of it acclimatizing to the frosty mornings and brisk winds. "Put on another sweater," is my mantra, but on these chilly days, I like to have something that warms me from the inside out. That's right, I'm talking about soup!

Easy Tropical Green Smoothie

In the Venn diagram of seasonal eating, soup season nicely overlaps with butternut squash season. Oh, the wonderful butternut squashwhat a versatile and scrumptious gourd! Not only does it make a delicious soup, but it also is extremely high in Vitamin A, beta-carotine, and antioxidants. Butternut squash is low in calories but high in fibre and very filling, making this a perfect meal for those of us who may have been pilfering the Halloween candy all month.

I love to use cashew cream to add that extra richness and flavour, but if nuts are not an option for you, full-fat coconut milk, soy cream, or heavy cream will also work well in this recipe.


1 tablespoon olive oil
1/2 cup onion, chopped
3/4 cup carrots, chopped
4 cups butternut squash, cubed (approximately one medium squash)
4 cups vegetable stock
1/4 teaspoon nutmeg
Sea salt and cracked black pepper to taste
1/2 cup cashew cream (nut-free options: full-fat coconut milk, soy cream, heavy cream)


  In a large saucepan, heat oil over medium and add onions. Sauté onions until browned and soft.

  Add carrots, squash, vegetable stock, and seasonings to the saucepan. Bring to a boil, then simmer until vegetables are very soft, approximately 30-45 minutes.

  In a blender or food processor, or using an immersion blender, puree soup until smooth. Taste and add more salt, pepper, or nutmeg if desired.

  Stir in cashew cream (or substitute). Serve and enjoy!

Want more rich, warming recipes? Try my Creamy Tomato Soup, my Creamy Mushroom Soup, or Rachael Ray's Ratatouille